Managing Hot Flushes during Menopause
Menopause marks a significant milestone in a woman's life, signifying the end of her reproductive years. It's a natural biological process that typically occurs between the ages of 45 and 55, although individual experiences may vary. Understanding menopause and its associated symptoms, such as hot flushes, is crucial for women's health and well-being (1). The transition to menopause brings about hormonal changes that can impact various aspects of a woman's life, making it essential to navigate this phase with knowledge and support.
What is Menopause?
Menopause is defined as the cessation of menstruation for 12 consecutive months due to declining ovarian function and hormone production, particularly estrogen and progesterone (2). This biological process can occur naturally as a result of aging or may be induced by surgeries like hysterectomy or medical treatments such as chemotherapy. Hormones play a pivotal role in regulating the menstrual cycle, and the hormonal changes associated with menopause can lead to a range of symptoms and physical changes.
What are Symptoms of Menopause?
Menopause brings about a host of symptoms that can vary in severity and duration among women. One of the most common and bothersome symptoms is hot flushes, characterised by sudden feelings of heat, flushing, and sweating (3). Other symptoms may include night sweats, mood swings, fatigue, sleep disturbances, vaginal dryness, and changes in libido. Hot flushes, in particular, can have a significant impact on a woman's daily life, affecting her physical comfort and emotional well-being.
What is a Hot Flush?
Hot flushes are sudden and transient episodes of vasomotor instability, often accompanied by sensations of warmth or heat spreading throughout the body and flushing of the skin. These episodes result from changes in hypothalamic thermoregulation, hormonal fluctuations, and alterations in neurotransmitter activity (4). Various triggers, including hormonal changes, stress, certain foods and beverages, hot environments, and lifestyle factors, can exacerbate hot flushes. Managing the psychological aspects of hot flushes, such as anxiety and embarrassment, is also important for women experiencing these symptoms.
How to Manage Hot Flushes
Incorporating Hormone-Regulating Nutrients: Consuming foods rich in hormone-regulating nutrients such as phytoestrogens and omega-3 fatty acids may help alleviate hot flushes and other menopausal symptoms. These include:
Phytoestrogen-Rich Foods: Soy products (tofu, soybeans, edamame, soy milk), flaxseeds, sesame seeds, legumes (chickpeas, lentils, black beans, kidney beans).
Omega-3 Fatty Acid-Rich Foods: Fatty fish (salmon, mackerel, sardines, trout), walnuts, chia seeds, flaxseeds.
Avoiding Trigger Foods and Beverages: Identifying and avoiding trigger foods and beverages that can exacerbate hot flushes is an important aspect of managing symptoms. Spicy foods, caffeine, and alcohol are common triggers for hot flushes in many women. Limiting or eliminating these triggers from the diet can help reduce the frequency and severity of episodes. Instead, focus on consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins (5).
Monitoring Sugar Intake: Managing blood sugar levels by monitoring sugar intake and opting for low-glycaemic index foods can help stabilise energy levels and minimise hormonal fluctuations that may contribute to hot flushes. Consuming balanced meals and snacks that combine complex carbohydrates, protein, and healthy fats can help maintain steady blood sugar levels throughout the day.
Practicing Relaxation Techniques: Incorporating relaxation techniques into daily routines can help reduce stress and minimise the frequency and intensity of hot flushes. Deep breathing exercises, progressive muscle relaxation, guided imagery, and mindfulness meditation are effective techniques for promoting relaxation and managing anxiety. Regular practice of these techniques can also improve overall resilience to stress.
Staying Hydrated: Maintaining proper hydration is essential for supporting overall health and minimising the discomfort associated with hot flushes. Drinking plenty of water throughout the day helps regulate body temperature and replenish fluids lost through sweating. Avoiding excessive consumption of caffeinated beverages and alcohol, which can exacerbate dehydration and trigger hot flushes, is also advisable.
Incorporating Cooling Foods: Including cooling foods in the diet can help mitigate hot flushes and promote internal balance. Foods with cooling properties, such as cucumbers, watermelon, celery, and leafy greens, can help regulate body temperature and promote hydration. Incorporating these foods into meals and snacks throughout the day can contribute to overall comfort and well-being.
Seeking Medical Help
It's essential for women experiencing menopausal symptoms, especially severe or persistent hot flushes, to seek medical advice and support. Healthcare professionals, such as gynecologists, primary care physicians, or menopause specialists, can provide evaluation and personalised treatment recommendations. Available medical treatments and therapies for menopausal symptoms include HRT, non-hormonal medications, and complementary therapies. Untreated menopausal symptoms can lead to complications such as increased risk of osteoporosis, cardiovascular disease, and adverse effects on mood and cognitive function.
Conclusion
In conclusion, understanding menopause and hot flushes is key to navigating this transitional phase in a woman's life. By educating themselves about menopausal symptoms and seeking support from healthcare professionals, women can better manage their health and well-being during this time. Empowering women to make informed decisions and prioritise self-care is essential for promoting a positive menopausal experience. With knowledge, support, and appropriate management strategies, women can embrace this new chapter in their lives with confidence and vitality.
References
National Institute on Aging. (2021). Menopause. https://www.nia.nih.gov/health/menopause
The Royal Women's Hospital. (2021). Menopause. https://www.thewomens.org.au/health-information/menopause/
Healthline Direct. (2020). Menopause. https://www.healthdirect.gov.au/menopause#symptoms.
Santoro, N., & Epperson, C. N. (2017). Symptoms of menopause: hot flushes. Clinical Obstetrics and Gynecology, 60(4), 864-877.
Crawford, S. L., Avis, N. E., & Gold, E. B. (2017). Systematic review of the association of hot flushes with cardiovascular risk markers. Maturitas, 109, 13-25.
Copyright: Lyndal Schnabel Dietitian 2024