Hot and bothered? How to deal with hot flushes in perimenopause

As the cooler months begin to creep in, many women may be rejoicing! Hot flushes are a common menopausal system, and they are often at their most intense during hot weather and the perimenopause.

The perimenopause takes place in the years approaching the point when your periods stop for a whole year and you officially enter the menopause itself.

Hot flushes often lessen in intensity and frequency as the temperatures drop. And not everyone suffers from hot flushes when they are experiencing peri-menopause – some women simply feel a warm sensation that rises through their body.

However, many others have a more extreme reaction resulting in them breaking out in a sweat or needing to change clothes or sheets during the night. Hot flushes can be a source of stress and of embarrassment due to their unpredictability.

So, it makes sense to find ways to reduce their frequency and impact.

Why do hot flushes happen during the menopause? 

A gland in your brain, called the hypothalamus is in charge of your internal thermostat. It is thought that when you go through the menopause, fluctuating levels of oestrogen and progesterone cause the hypothalamus to become confused and unable to gauge your correct body temperature.

Every now and again, the hypothalamus thinks that your body temperature is too high, so it initiates a hot flush and sweating in an attempt to bring you back to the right temperature.

Everyone around you may be cool as a cucumber, but you feel like you might combust!

So, what can you do to manage the hot flushes, whatever the weather?

How to treat hot flushes

Ditch the caffeine

This might not be the news you want to hear, but tea, coffee, and energy drinks containing caffeine can all increase the severity of a hot flush.  Cut back slowly to avoid a headache by swapping out tea and coffee for herbal teas until you feel like you have the issue under control.

Wear cooling cotton

Theres nothing quite like synthetic or nylon-based fabric to make you feel sweaty.  If you are prone to hot flushes, stick to clothes made from natural fibres, such as cotton or linen, whenever possible, as these allow your body to ‘breathe’.

Tackle causes of stress

Being stressed and running around chasing your tail just notches up the frequency and severity of hot flushes.  The perimenopause may well be a time when you’re carrying a lot of responsibility at work, dealing with teenagers, or taking on extra care roles for older relatives, so reducing stress can be easier said than done!

That means you need to be quite intentional about making time to find calm and peace and check in with how you are doing physically and mentally.

Carving out a few minutes at a regular time each day can be a good way to make room for some me-time. A reminder on your phone, can help you make a little space each day to relax and set yourself on an even keel.

If that’s proving hard to do, and you’re finding the emotional ups and downs that come with the menopause overwhelming, call in the support of family and friends. They can often help you talk through any troublesome relationships or emotional upheaval you’re experiencing.

Big emotions can have a profound effect on your hormones, so taking time to rest and talk things through can produce real physical and emotional benefits.

Choose multinutrients designed to support you through the menopause

Menopause is a phase of life when your body can do with some extra support to help it cope with all the internal changes that are taking place. 

• Vitamin D is essential to help your mood and also your bones. 
• Next up are soy isoflavones, which contain a natural source of oestrogen, to help settle those hormone highs and lows. 
• B vitamins such as B1, B2, B6, folic acid and biotin help combat feelings of fatigue and tiredness. 
• Biotin can help to improve the appearance of your skin, hair and nails, combatting some of the other symptoms of the perimenopause that can affect your confidence.

The good news is you can get all of these nutrients in Cleanmarine Menomin – think of it as your all-in-one, Irish menopause supplement. 

Recent peer reviewed, scientific research has shown that:

• 84% of women felt Cleanmarine MenoMin had a positive effect on their menopause symptoms.
• 77% of users experienced a reduction in their hot flushes
• 65% of women experienced improvement in vaginal dryness

If there are other perimenopause symptoms you’d like advice on, don’t hesitate to get in touch for advice on the best ways to feel like yourself again!