You’ve probably heard about the most common menopause symptom — hot flushes. Interestingly, they result from changes in oestrogen levels and to the area of the brain that regulates body temperature. During a hot flush, your body dilates the blood vessels near the skin’s surface to disperse an internal heat wave that flows up your neck to your face and head. Your heartbeat increases, and you may experience slight nausea. When the cycle of a hot flush is over, you could even shiver from a chill.
Fun, right? Well, hold onto your hormones, as here are some expert tips to help you survive hot flushes during even the most intense of summer’s blazing temperatures!
Tips to tame the “Hot-Flush Monster”
1.Keep a cold towel or scarf around or near your neck. Personal cooling devices can be as simple as a wet towel that has been iced in the freezer. More sophisticated devices can be worn around the neck during the day or while you sleep. Scarves, vests and even cold palm-sized pouches can relieve a sudden flood of heat.
2.Carry a spray mister filled with rose water or other fragranced waters in your handbag. Spray the mist over the back of the neck. Or dab undiluted lavender essential oil on your wrists or temples.
3.Eat regular, light meals and drink lots of water. Combat hot flushes by eating more calcium- and magnesium-rich foods, and foods containing Vitamin E — like cold-pressed oils (e.g. olive, peanut and sunflower), green leafy vegetables, almonds and other nuts, whole grains and fresh vegetables.
4.Some women have hot flushes from eating heavily spiced foods and high-carb meals. Tone down your seasonings and rely on fresh fruits and veggies, and lean meats or other sources of protein. Avoid caffeine and alcohol, both of which can trigger hot flushes.
5.Invest in a personal hand-held battery operated fan. Besides getting that blown-back high-fashion look, a personal fan can come to your aid when you’re sweating and your face is turning into a beetroot!
6.Sleep may be difficult to come by if you’re sweating from surges of hormones. Consider meditation or light yoga before bed, to help you fall asleep and stay asleep.
7.Relax. You might find relief from deep breathing or using other stress-reduction methods. Deep breathing exercises, sometimes called paced breathing, may help regulate your body temperature and decrease hot flushes. Take slow, deep breaths from your tummy. Practice twice a day for 15 minutes, and any time you feel a hot flush coming on.
Try herbal remedies to relieve menopausal symtoms
Schwabe has a range of three products that have been specifically developed to help women going through the menopause.
Firstly, there is MenoHerb which contains Black Cohosh and is traditionally used for the relief of symptoms of the menopause such as hot flushes, night sweats and temporary changes in mood such as nervous irritability and restlessness. Take one tablet daily. For more information visit www.menoherb.co.uk. Always read the label.
Then there is MenoMood, which is a unique herbal medicine combining Black Cohosh with St John’s Wort which also addresses the symptoms of slightly low mood and mild anxiety. Take one tablet daily. For more information visit www.menomood.co.uk. Always read the label.
Finally, there is a MenoSage, a herbal supplement containing Sage Leaf for women during and after the menopause. Sage has been historically used to reduce severity of hot flushes and excessive sweating both during the day and at night. Take one capsule up to three times daily. For more information visit www.menosage.co.uk. Always read the label.
So ladies….. enjoy the hot weather while it lasts without feeling like a “Sweaty Betty”!!