Understanding Hot Flushes During Perimenopause

What Are Hot Flushes?

Hot flushes can feel like a sudden wave of warmth that washes over your body, often accompanied by sweating, a racing heart, and sometimes even chills. For many women, these symptoms are a hallmark of perimenopause, the transitional stage leading to menopause. But why do they happen? And at what age do they typically start? Let's dive deeper!

Why Do Hot Flushes Occur?

Hot flushes are largely caused by fluctuating hormone levels, specifically oestrogen. As women approach perimenopause, their bodies produce less oestrogen, which can disrupt the body's thermoregulation—the process that balances body temperature. The hypothalamus, the part of the brain that regulates temperature, becomes more sensitive to changes in body temperature, leading to those unexpected flushes.

Hot flushes may begin as early as your mid-30s to early 40s, a period known as perimenopause, and they can continue for several years. Timing can vary greatly from person to person. It's essential to remember that this is a natural process, and many women experience it at different ages and intensities.

5 Tips to Manage Hot Flushes

If you're grappling with hot flushes, know that you're not alone, and there are ways to alleviate these discomforting symptoms. Here are five tips that may help:

1. Stay Cool: Dress in layers, as this allows you to adjust to changing temperatures throughout the day. Using breathable materials like cotton can also help keep you cooler. We have found that a cotton vest top like these ones here are perfect for wearing under your clothes. Then if you start to overheat you can peel down to the vest top without any embarrassment.

2. Hydrate: Drinking plenty of water can help regulate your body temperature. Aim for at least eight glasses a day, and consider beverages like cold herbal teas.

3. Mind Your Diet: Certain foods and beverages, such as spicy dishes, alcohol, and caffeine, can trigger hot flushes. Try to identify your triggers and reduce their intake.

4. Exercise Regularly: Regular physical activity can help manage stress and improve your overall mood, which may reduce the frequency of hot flushes. Aim for at least 30 minutes of moderate exercise most days of the week.

5. Explore Relaxation Techniques: Practicing mindfulness, yoga, or meditation can help manage stress levels and potentially reduce the intensity of hot flushes. Engaging in these practices can have a positive impact on your mental and physical health.

In conclusion, while hot flushes during perimenopause can be frustrating, understanding their causes can empower you to take control. Incorporating these management tips into your daily routine may not only ease the discomfort but also make this transitional stage a little smoother. As always, consult with a GP for personalised advice tailored to your specific needs!