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How to prevent hot flashes in menopause

Women’s health (circulation, hormones, menopause)

Tips to limit this nuisance, suffered by some 70% of women in menopause

They are one of the most common, known and dreaded symptoms of menopause: hot flashes.

It is estimated that they afflict about 70% of the female population in this delicate transition period.

Hot flashes may begin to occur around 45-50 years of age, or in conjunction with the first, sensitive, menstrual changes.

The reported symptoms consist in a feeling of warmth that branches off from the chest up to neck and face, resulting in profuse sweating (during a burst, the body temperature may rise, in a short time, from 28-30 degrees to about 34-35).

The phenomenon, by onset, duration and intensity, is subject to individual variations that depend on each single person: if some women may experience intense discomfort even several years after their last menstrual period, others may instead peacefully enter menopause without showing any sign of hot flashes.

Proper food and clothing can relieve the discomfort of hot flashes

Take some precautions in the choice of clothing may be useful for limiting as much as possible the discomfort caused by these symptoms, which characterise the end of childbearing age. For example, one should:

  • prefer clothing that consists of multiple layers of fine fibres;
  • preferably choose natural and breathable fabrics.

Even some changes in eating habits may help. For example, one should:

  • restrict or temporarily suspend, the consumption of spices, hot foods or hot drinks like tea or coffee;
  • give priority to fresh foods, such as fruit and vegetables, limiting alcohol and high-fat foods as much as possible.

Extra help can come from consuming, through the diet or by means of specific supplements, foods or herbs containing phytoestrogens: among the richest ones are soy, sage, black cohosh and red clover.

Regular exercise can also support the body's thermoregulatory capacity, and help maintain an ideal body mass index (in overweight women, intensity of flushing may indeed be greater).

Finally, smoking is not only extremely harmful to your health in general, but is an aggravating factor of all the ailments associated with menopause: not only can it anticipate its onset, but it increases the risk of osteoporosis and cardiovascular disease.

Choose the supplement that best suits you, among those containing plants that help you combat menopause symptoms.

 


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