Introduction to the mechanism of hot flushes during menopause.
Hot flushes at night affect approximately 85% of women during menopause, with 55% of women experiencing symptoms at the beginning of menstrual irregularities (Bansal and Aggarwal, 2019). These can be due to a decline in oestrogen which is likely to be related to changes within the central nervous system neurotransmitters (Archer, et al, 2011). Hot flushes can last approximately seven years, four and a half of those after the final menstrual period (Avis et al., 2015). The severity of symptoms can affect the quality of life including negative mood and sleep problems (Thurston and Joffe, 2011). Also, it is worth noting that being overweight is associated with low-grade inflammation (Cano et al, 2020), which can affect the severity of hot flushes this is because adipose (fat) tissue increases heat production due to the ability to change core temperature (Saccomani et al, 2017; Chung et al, 2020). Losing between 5-10% of body weight can significantly improve symptoms (Singhania et al, 2020).
The average hot flush lasts 4 minutes but can last a few seconds to 20 minutes.
Triggers
Women who are overweight may experience more frequent and severe hot flushes and limiting/ avoiding the following can help:
1. Caffeine- Elevates cortisol, a stress hormone, that in turn can bring on hot flashes.
2. Alcohol- Can interfere with sleep quality
3. Spicy foods
4. Synthetic materials
5. Feeling stressed or anxious
6. Wearing tight clothing
7. Smoking or being exposed to smoke
8. High-fat diet
9. High sugar/simple carbohydrate food and drinks
Caffeine and alcohol may be challenging while on holiday but switching between herbal teas and non-alcoholic beverages would help reduce hot flushes.
Recommendations
1. Herbal teas
2. Non-alcoholic drinks
3. Cotton natural fabrics
4. Loose clothing
5. Phytoestrogens foods
6. Exercise
7. Relaxation
8. Maintaining lower room temperature
9. Breathwork- breathing exercises
10. Yoga
11. Acupuncture
12. Reflexology
13. Hypnosis
14. Layering clothing
15. Drinking cool drinks
Consuming phytoestrogens which are plant compounds that mimic oestrogen at a low level may help to support the decline in oestrogen levels. There are two types of phytoestrogens which are isoflavones and lignans. Foods that continue these are as follows:
· Soybeans
· Nuts and seeds particularly cashew
· Wholegrains: rye, oats, wheat, spelt, buckwheat
· Fruits: apricots, pears, grapes and kiwi
· Vegetables: Bell peppers, green beans, carrots and Courgettes.
A Mediterranean diet contains high amounts of vegetables such as fruit, nuts, and legumes (lentils and chickpeas) as well as healthy oils such as olive oil can help alleviate hot flushes.
To find out more about how I can help you combat your hot flushes book at free support call https://l.bttr.to/7qRnV
References:
Archer, D., Sturdee, D., Baber, R., Villiers, J., Pines, A., Freedman, R., Gompel, A., Hickey, M., Hunter, M., Lobo, R., Lumsden, M., Maclennon, A., Maki, P., Palacios, S., Shah, D., Villaseca, P. and Warren, M. (2011) ‘Menopausal hot flushes and night sweats: Where are they now?’, Climateric, 14 (5), pp. 515-528. doi:10.3109/13697.137.2011.608596
Avis, N., Crawford, S., Greendale, G., Bromberger, J., Everson-Rose, S., Gold, E., Hess, R., Joffe, H., Kravitz, H., Tepper, P. and Thurston, R. (2015) ‘Duration of menopausal vasomotor symptoms over the menopause transition’, JAMA, 175 (4), pp. 531-539. doi:10.1001/jamainternmed.2014.8063
Bansal, R. and Aggarwal, N. (2019) ‘Menopausal hot flashes: A concise Review’, Journal of mid-life Health, 10 (1), pp.6-13. doi:10.4103/jmh.JMH_7_19
Cano, A., Marshall, S., Zalfaroli, I., Bitzer, J., Ceausu, I., Chedraui, P., Durmusoglu, F., Erkola, R., Goulis, D., Hirschberg, A., Kiesel, L., Lopes, P., Pines, A., Trotsenburg, M., Lambrinoudaki, I. and Rees, M (2020) ‘The Mediterranean diet and menopausal health: An EMAS position statement’, Maturitas, 139, pp.90-97. doi:10.1016/j.maturitas.2020.07.001
Chung, H, Zhu, D., Dobson, A., Kuh, D., Gold, E., Crawford, S., Avis, N., Mitchell, E., Anderson, D. and Mishra, G. (2020) ‘Age at menarche and risk of vasomotor menopausal symptoms: a pooled analysis of six studies’, Menopause, pp. 603- 613. doi:10.1111/1471-0528.16393
Saccomani, S., Lui-Filho, J., Juliato, C., Gabiatti, J., Pedro, A. and Costa-Paiva, L. (2017) ‘Does obesity increase the risk of hot flashes among midlife women? A population-based study’, Menopause, 24 (9), pp. 1065-1070. doi:10.1097/GME.000000000000.0884
Singhania, K., Kalhan, M., Choudhary, P. and Kumar, T (2020) ‘Association of menopausal symptoms with overweight and obesity among rural middle aged women in North India: A population based study’, Journal of mid-life health, 11 (3), pp.137-143. doi:10.4103/jmh:JMH_123_19
Thurston, R. & Joffe H. (2011) ‘Vasomotor symptoms and menopause: findings from the Study of Women’s Health across the Nation’, Obstet Gynecol Clin North Am, 38 (3), pp. 489–50. doi:10.1016/j.ogc.2011.05.006
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