If you’re going through menopause then you might be all too familiar with a sudden wave of heat going through your body. Or maybe a wave of cold sweat. Chances are that these sensations are accompanied by redness, dizziness, or even palpitations. Hot flashes can be irritating and overwhelming. However, they are a natural process in a menopausal woman’s body. They are probably one of the most heard about symptoms of menopause. Thankfully, we know plenty about how to take them under control.
The level of discomfort felt is different for every lady. But one thing is for sure – these hot flashes and cold sweats come suddenly, without warning. And there is nothing worse than feeling out of control. Especially during sleep, when you’re trying to relax and be at peace. Nothing like thoughts and symptoms of menopause to leave you tossing and turning – no wonder that insomnia is a problem for menopausal women!
A Bigger Problem
If you think about the problem in a broader perspective you will discover that menopause is not the only threat to a good night’s sleep. Stress, nutritional deficiencies, and overexposure to stimulants can upset our sleep cycles too – especially in the already difficult time of menopause.
In the turmoil of everyday life, many people try to help themselves in a holistic way – exercise, meditation, counseling, seeing nutritionists and other experts. Some try to avoid pharmaceutical solutions and go a more natural way with herbal supplements. Most menopause supplements contain herbs and minerals like chamomile, iron, and magnesium, but you can also find some with valerian root or black cohosh, or specialized menopause supplements like the ones at betterbody.co.
Sometimes what your body needs is a small “push” to get it back on track and regain balance. This is true for most adults with a busy life – sometimes menopause can be the factor that makes us stop and really assess our lifestyle and pay attention to how we take care of ourselves.
Why is it Happening to Me?
Our body goes through multiple changes throughout our whole lives – it’s better to educate ourselves on the causes, symptoms and how we make these processes easier. What exactly causes hot flashes?
The culprit, in this case, is the deficiency of estrogen. It sends the hypothalamus (your body’s thermostat) false information that your body is overheated. Then, your brain commands your body to cool you down – with the use of a hot flash. Blood vessels dilate, heart rate increases, and the body gets flooded with sweat. That’s when you wake up, and the comfortable leisure ends.
Give Your Body What It Lacks
When the problem is hormonal imbalance, some find phytoestrogens useful. They are “dupes” for our human estrogens. They partially satisfy the deficiencies resulting from menopause. Phytoestrogens help to rebalance your hormonal economy naturally. Foods that contain phytoestrogens are:
- Soy products
- Edamame
- Flax seeds
- Berries
- Beans
- Peas
- Coffee
- Broccoli
As you can see, they’re not hard to get your hands on and include a lot of healthy foods!
Lifestyle Matters
Very often, unwanted side effects of menopause can be eliminated by the most straightforward changes:
- Refrain from drinking coffee, alcohol, and smoking cigarettes. Instead, try cool drinks and herbal teas that will keep your mind calm, fresh, and focused.
- Keep the room temperature cool. You can air your room before sleep or keep the window open overnight. Some ladies also like to keep a fan running.
- Workout only during the morning hours. When you want to exercise in the evening, try activities such as yoga or stretching.
- Go to sleep in regular hours. Keeping a regular schedule will give your body a healthy rhythm.
- Try calming down before bedtime with music or a bath. Relaxation will help relieve stress and reduce hot flashes
- Use natural breathing materials. If you wake up in sweats, fabrics like cotton, flax, or silk will give you much more comfort than synthetic ones.
- Eat healthily. They should be regular and balanced, full of iron, potassium, and zinc.
Give It Time
Hot flashes are particularly troublesome because they can lead to sleeplessness. And this can later cause irritation and overall anxiety connected with losing control of your own body. Fighting all this takes time. That’s why if you decide to change your lifestyle, do it slowly. Give your body time to adjust to new circumstances.
Get Help
Every woman experiences hot flashes differently. For some, it will occur from time to time and last for 30 seconds. For others, it will happen on a nightly basis lasting up to 30 minutes. We are all different. If the lifestyle changes and supplements aren’t what your body needs for relief, you might want to consider visiting a doctor.
Your doctor may feel the need to prescribe you hormone replacement therapy. It will be the option for these women, whose life is greatly affected by hot flashes. The medication contains either estrogen or estrogen and progesterone. Just as with non-hormonal alternatives, it takes time for the medicine to show its full results.
How Long Will It Last?
Hot flashes accompanied by cold night sweats may occur not only during but also before menopause. Menopause itself occurs between the age of 45 and 55 and may last up to 14 years, though the usual is 7 years. Though it differs from person to person, those sleep interrupters can stick with you for two-thirds of this period. For that matter, knowing how to prevent them is a real lifesaver. Or at least dream saver.
In Short
Menopause is a natural process in the body – all we can do is make sure we give ourselves the right kind of nutrients and rest in order to tackle it properly. Menopause can be a long process, so you should understand how to minimize hot flashes and other symptoms as soon as possible.
It doesn’t matter which method you choose – medical or alternative; the goal is your comfort and peaceful sleep. And what’s most important: do not struggle with it alone. Tell your partner, family, or friends. You need support in this upsetting time. Vocalizing and spreading awareness is the most significant prevention.
