Hot flashes can be more than just a warm sensation, they often hit out of nowhere and leave you feeling drained. They often come with physical and emotional discomfort. If you’ve been feeling overwhelmed by these sudden waves of heat, you’re not alone.
Let’s explore what many women experience and I will provide 5 effective strategies that can help you stop hot flashes in the moment and keep them from ever coming back again.
How do hot flashes feel like?
- Sudden Heat Waves: A quick surge of warmth, usually starting in the chest, neck, and face, often accompanied by flushed skin.
- Sweating and Chills: Heavy sweating during or after a hot flash, followed by cold chills that leave you feeling clammy.
- Heart Palpitations: Some women experience a racing heart or a fluttering sensation, which can be alarming.
- Sleep Disruption: Night sweats may wake you up drenched, leaving you exhausted and frustrated.
- Emotional Ups and Downs: Many women feel irritable, anxious, or embarrassed by unexpected flashes, especially in social settings.
Each woman’s experience can vary, but these are some of the most common sensations and challenges associated with hot flashes.
5 Strategies for Hot Flashes Relief
Strategy #1 – Optimise your Blood Glucose & Insulin Sensitivity
Research shows that high levels of blood glucose and insulin are likely the most common causes of hot flashes during perimenopause and menopause. Since this is a complex topic, I’ll provide more detailed insights in an upcoming article.
Strategy #2: Breath through it to reduce Stress
Stress is the #1 root cause of every chronic disease, and it’s no surprise that hot flashes happen more often when you’re bearing the burden of pent-up stress!
When you feel a flash coming on, try taking slow, deep breaths. It may help calm your body and make the episode pass faster. Deep breathing, mindfulness, and getting enough sleep can all help lower your stress AND reduce the occurrence of hot flashes!
Strategy #3: Move your body
This is universal advice that not only helps with hot flashes but also supports your overall well-being. A recent study found that yoga relieves hot flashes, night sweats, and other menopausal symptoms such as anxiety, vaginal dryness, and even painful intercourse[1].
Strategy #4: Nourish your Body
- Stay Hydrated: Drinking cold water throughout the day can keep you cool.
- Try Phytoestrogen Foods: Foods like cruciferous veggies, legumes, organic soy, flaxseed, and pomegranates contain natural plant estrogens that may help balance hormones. Cut down breads, sugar, caffeine, alcohol, high-sugar fruits, and even spicy foods. These foods often trigger hot flashes.
Strategy #5: Support your hormones with natural supplements
Research shows that Black Cohosh improved menopausal symptoms, particularly hot flashes, by 26% compared to a placebo in seven trials[2]. When combined with hormone-stabilizing ingredients like DIM, vitex, antioxidants, B vitamins, and magnesium, the anti-inflammatory effects of these ingredients are amplified, providing maximum relief from common hormone-related concerns, including hot flashes.
Here are my two favorite Black Cohosh supplements that I personally rely on.
I understand that hot flashes are more than just a passing inconvenience, they can disrupt your life, affect your sleep, and challenge your emotional well-being. Trying different strategies and making small changes can make a big difference.
Remember, it’s okay to take things one day at a time. You’ve got this!
References:
[1]: https://www.maturitas.org/article/S0378-5122(17)31026-5/abstract
[2]: https://www.ncbi.nlm.nih.gov/books/NBK79338/
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