Hot flushes during menopause: what helps

Hot flushes are completely harmless but can have a significant impact on your life. It's important to understand that the severity and frequency vary for every woman. The duration of these symptoms also differs greatly. For some women, they last a few months, while for others, they persist for years. Fortunately, there are ways to manage them, and you don't have to simply endure them.

These are the characteristics of a hot flush:

• Night sweats
• A feverish sensation
• Heart palpitations
• Chills
• A flushed neck and face
• Nausea
• Headaches
• Feeling restless

But what exactly is happening in your body? During menopause, oestrogen levels fluctuate and eventually decrease, which sends incorrect signals to the pituitary gland. The pituitary gland is a hormone-producing gland in the brain that, among other things, regulates body temperature.

The gland mistakenly believes the body is overheating and activates mechanisms to cool it down. You may notice your skin feels cold and clammy, and you start sweating.

Fortunately, you don't have to be at the mercy of these heat surges. There are many things you can do to make them less intense and less frequent.

First, there are several potential triggers:

• Alcohol
• Sugar
• Spicy foods
• Smoking
• Being overweight
• Stress
• Xenoestrogens

A note on alcohol and hot flushes

Many women enjoy one or a few glasses of wine daily. It helps them relax and is often seen as a pleasant moment after a busy day.

This is completely understandable, but be aware that alcohol is a major trigger. Instead, try finding another way to unwind; take a short walk after work or turn up the music and dance your stress away (it really works!). It might take some getting used to, but it will be so worth it.

What you eat and how you relax play a significant role in reducing hot flushes. Here's what you can do:

• First and foremost, keep in mind that you can lose a lot of fluids during hot flushes. Make sure to drink plenty of water or herbal tea regularly.
• Opt for unprocessed foods and avoid pre-packaged meals.
• Eat oily fish like sardines, mackerel, or herring twice a week. If you're vegetarian or vegan, ensure you get enough ALA (alpha-linolenic acid) from sources like walnuts, leafy greens, or flaxseeds. Alternatively, consider a good algae-based supplement.
• Consume enough fibre from vegetables, fruits, seeds, and nuts.
• Choose "slow" carbohydrates, such as brown rice, quinoa, wholegrain pasta, or oats.
• Reduce stress and incorporate relaxation moments into your day.
• Consider taking a high-quality multivitamin, as hot flushes can deplete your levels of vitamins B and C, potassium, and magnesium. Seek advice on which supplements might support you.
• In some cases, a medical treatment like clonidine or hormone therapy may be considered temporarily.

But what should you do if you experience one anyway? You might be tempted to fan it away, but that won't help.

What does help is focusing on your breathing. Try the 4-7-8 breathing technique: inhale through your nose for four counts, hold your breath for seven counts, and exhale through your mouth for eight counts. Controlled breathing helps stabilise the nervous system, which can reduce your symptoms.