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How To Keep Cool During Menopause

Am I Having A Hot Flash


Hot flash symptoms vary from woman to woman as do tolerance levels. But they usually follow a consistent pattern unique to each woman and typically produce feelings of extreme heat.

Sometimes, it can be tough to tell if what youre experiencing is really a hot flash. An unusually warm room, sleeping with too many blankets or using a heating pad can cause your body to feel hotter than normal.

Certain conditions and drug therapies also can cause hot flashes. Taking a look at your overall health may help you determine if your symptoms are related to menopause.

Cooling Towels And Fans Provide Instant Relief

Keep a cooling towel submerged in water at your bedside and youll have an instant solution during a miserable night sweat. The Ergogyne Chill-Its Evaporative Cooling Bandana, Schutt Multi Sport Cooling Towel, or the Mission Enduracool Microfiber Cooling Towel are some well-priced options to consider. Additionally, you can try keeping a thermos of cold water bedside to drink from and small personal fans on the nightstand, or a large overhead fan can be a good investment.

Know The Basics Of Sleep Hygiene

These sleep hygiene habits help support deep sleep: Limit daytime naps to 30 minutes. Avoid stimulants like coffee and nicotine close to bedtime. Exercise daily, but not close to bedtime. Steer clear of spicy foods, which can instigate hot flashes, and especially steer clear of them at night. Wear light, loose clothing or PJs at night. Keep cold water and a fan bedside and keep your bedroom cool. Wake up to natural light. Use bed for sex and sleep only. Lastly, disconnect from technology two hours before bedtime.

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Make Your Sleep Environment More Comfortable

Use blackout curtains, eye shades, ear plugs, white noise machines or soft music, a humidifier in the winter, and other items to make your sleep environment more comfortable. You can also buy sheets and clothing that wick moisture away. Prepare the bed with thin layers of bed clothing so you can peel off layers at night. Finally, new pillow technology can limit body heat from your head.

How Can I Stay Cool During Menopause

4 Ways to Cool Down during Menopausal Hot Flashes ...

Menopause affects approximately 1.3 million women in the United States each year. This condition generally begins between ages 51 and 52, although it can certainly be triggered earlier or later in life, depending on many factors.

Approximately 1% of women experience premature menopause before the age of 40, which is largely due to abnormalities in sex chromosomes. This is all to say that menopause is a very real condition that causes many women to suffer the symptoms of hot flashes and night sweats every day.

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Cooling Pillows Mats And Mattress Pads May Help You Sleep Better

When it comes to pillow technology, using an ergonomic pillow can help you to feel more comfortable during sleep. For example, the FOMI Premium Thick Gel Cooling Sleeping Head Pillow offers cooling technology, memory foam, and orthopedic neck comfort. A cold therapy pillow mat made out of gel can offer a smooth surface with cooling technology and without the cost of a new pillow. Lastly, using a cooling mattress pad can make the whole surface of your bed feel cool.

The Challenges Of Raising Children During Perimenopause

Dealing with all of the physical symptoms of perimenopause may be straining. Couple that with a growing teenager going through puberty, and it can result in a recipe for disaster. Most mothers will hit perimenopause when their children are in their teens. Some mothers who decided to have children later in life might even have to deal with a highly active toddler.

Perimenopause symptoms may have a mother feeling tired all the time, quick to anger and irritable without even realizing it. She might feel like snapping at her child for no good reason or might breakdown and cry because they are back-chatting and not listening. Smaller children might not understand what is wrong, making them fearful of their own mothers.

Teens, on the other hand, provide a whole new level of challenge. While their hormones are peaking out of control and they struggle to deal with a changing body, acne breakouts, and social and peer pressures, their mother’s hormone levels are decreasing, creating two clashing creatures.

Raising children during perimenopause can be a major challenge for a mother and she will need a supportive environment and hopefully the help of another adult partner.

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Beverley Coped With Hot Flushes By Using A Fan Wearing Short Sleeved T

The sweats got really bad. And it was funny because you could feel it from the tip of your toe and you could feel it rising and then Id glow and Id be fanning myself for dear life. I was a typical Caribbean person in terms of I always felt the cold. However, once I was into my menopause I was never cold, in fact I was always hot and this went on for quite a few years. I adjusted the type of clothes I wore and didnt layer as much. I could literally wear a short sleeved t-shirt or a jumper or blouse with a cardigan on top in the summer, in the winter, sorry, and Id be fine. Obviously, my jacket if I was outside. Because I didnt really feel the cold as much as I had done before. So its basically changing your lifestyle but you do it and then it becomes part of your normal day to day. And as I said Id walk around with a fan. I also had a fan in my office that was on my desk so I could put it on and if I didnt, if I was sitting somewhere where there wasnt a fan then Id try and sit somewhere where I had access to a window. So I could open it.And as I said, Im 50 now. The sweats have calmed down but every now and then I do get them but not as much and Im starting to feel the cold again so Im wondering if Ive come to the end of that cycle and my body is now coming back to something like what it was premenopausal.

If Going Outside Wont Do How Do You Stay Active

The Menopause – keep your cool

Staying active is one of the best ways to fight osteoporosis, chronic pain, and insomnia while youre going through menopause. But, if just the thought of going outside in the heat of summer is enough to make you break out into a sweat, then sweat it out inside! Staying active indoors is easier than you think!

  • Join Your Local Gym. If you can afford a little treat for yourself, now may be the time to invest in a membership at your local gym. Many gyms will have motivating group classes, and possibly a pool for a low-impact exercise experience. A personal trainer can also tailor a workout program that will fit your needs and your lifestyle. And this goes without saying: make sure your gym has great air conditioning before signing up!
  • Purchase An On-Demand Fitness App/TV Program. There are any number of fitness apps, television fitness channels, and fitness DVDs that will get your body moving and your blood pumping! You can find anything from yoga, to full-body weights. Just be sure to find a program that you like and that youll actually do.
  • Do you have stairs? Use them! Stairs are good for much more than climbing up and down! Incorporate some resistance training and muscle building, as well as getting in your daily number of steps. Your heart will thank you!

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How To Cool Yourself Down During A Hot Flush

Hot flushes are a natural side effect of reaching the menopause, but that doesnt make them any less unpleasant.

They often come on suddenly and can leave you feeling uncomfortable and tired, but understanding how and why they happen can go some way to helping you manage them. We have researched some tried and tested methods for you, to help you cool down if youre having a hot flush.

What causes a hot flush?

The changes happening in your body during the perimenopause and the menopause cause fluctuations in hormone levels. As different hormones control different bodily processes, this can affect the regulation of your temperature.

During the perimenopause, levels of estrogen start to decline. Estrogen is a hormone widely known for its role in reproduction, but it also plays a part in modulating your body temperature. This is why, as your estrogen levels fluctuate, you experience rapid and sometimes extreme changes to your body temperature.

Certain medical conditions, such as thyroid disease, eating disorders, and drug therapies can also cause hot flushes. If you have any of the medical conditions mentioned, its worth talking to your GP to determine if you are experiencing hot flushes lined to one of these conditions, or the menopause.

Unfortunately, its not possible to prevent a hot flush, but it is possible to take steps, from natural remedies to lifestyle changes, to lower the frequency.

What are the stages of a hot flush?

How to cool yourself down during a hot flush

Other Sleep Issues During Menopause

In addition to having hot flashes and night sweats, women in menopause may experience mood disorders, anxiety, or depression. These can contribute to sleep difficulties. Snoring is more common and severe in post-menopausal women as well, and it may be a sign of sleep apnea. If mental health issues are interfering with sleep, consult with a health professional. If you suspect sleep apnea, you may need an at-home or in-lab sleep study and, if diagnosed, appropriate treatment so you sleep better.

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Avoid Consuming Things That Can Make You Hot Or Alter Your Circulation

There are certain foods, drinks and other items that are known to increase humans body temperatures or alter the way their blood flows through the body. Because menopausal hot flashes may be a symptom of changes in the circulatory system, your best bet is to stay away from anything that can further restrict your blood vessels. This includes smoking and consuming alcohol. While drinking in moderation has been shown to have some positive health effects, it may also be the culprit thats causing you to become uncomfortably hot as you endure menopause. Smoking, on the other hand, doesnt have any positive health benefits. Consider quitting smoking as soon as possible and decrease your intake of alcohol to see if that helps keep your body cooler.

Spicy food and caffeine may also have something to do with the way your brain tells your body to behave in terms of temperature regulation. If your food or drink habits are causing your body to over-regulate its temperature, consider altering your diet or eliminating coffee in favor of tea. Even if you only do this on a trial basis, youll likely be able to tell if your experiment is working rather quickly.

So When Does The Luteal Surge Occur

How to Dress for Hot Flashes

The hormonal surge known as the luteal surge comes on during deep sleep.

When you first fall asleep, your body goes mostly into deep sleep.

With each sleep cycle following the first one, that section of deep sleep becomes shorter and shorter.

So, by the end of the night, youre mostly in the REM phase of sleep.

This means that the hormone-spiking luteal surges will come on more frequently or intensely in the first half of the night, and hopefully decrease toward morning.

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Rach put it best: “Menopause is something that is not openly discussed among women But because menopause is about agingand we tend to feel so uncomfortable about aging in generalmaybe that’s why people don’t discuss menopause.”

Luckily for us, ladies, the ever-stylish Stacy London is trying to change all that with her new venture, State of Menopause, a collection of products designed to help raise a womans comfort and confidence during that specific time in her life.

Obviously, we can get behind all that! Which is why we asked Stacy to come on the show and share her “Menopause Diaries.”

But she did us one better: she shared her must-have menopause products to keep cool, too, from her own line and beyond.

1. P.Volve P.BandWhen Stacy wakes up with “kinks” in the morning, she turns to this P.Volve band. “does strength training and flexibility and stability training,” she says.

Remedies For Hot Flashes

If you cant take hormone replacement, Dr. Thacker recommends these tricks to keephot flashes to a minimum:

  • Certain foods or environmental triggers can spark a hot flash. Some common triggers include caffeine, alcohol, spicy foods and hot baths.
  • Spend a few days tracking your hot flashes and what you did in the hours leading up to them. You might find that spicy meals or flannel pajamas are a recipe for night sweats.
  • Turn your bedroom temperature down at night. Wear lightweight pajamas in breathable fabrics like linen and cotton.
  • Invest in pillows and mattress covers filled with cooling gel to turn your bed into a no-sweat zone.

Many women turn to herbsand supplements to fight hot flashes. However, studies have so far found littleevidence that theyre effective, Dr. Thacker says.

Scientists are alsotesting a new type of drug that acts at the brain level to stop hot flashes, sheadds. Its a potentially exciting development, but one thats not availablejust yet.

In the meantime, youdont have to suffer in silence. Treat yourself to some cool new pajamas, andtalk to a knowledgeable doctor about how best to deal with this steamy stage oflife.

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Add Natural Foods And Supplements To Your Diet

Adding natural foods and supplements to your diet on a long-term basis may help reduce hot flashes and night sweats. Research has been mixed about how effective these supplements are for treating hot flashes and night sweats, but some women have found relief using them.

Because these products may have significant side effects or interact with other medications, you should consult your doctor before taking them.

Here are a few you might want to try:

You can also talk to your doctor about prescription therapies or over-the-counter supplements that can help you find relief. They may suggest:

Consider Winkbeds Cool Control

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Technology is a wondrous thing, and Winkbeds has taken it to the next level.

Theyve patented a technology called coolControl that allows you to set the temperature of your mattress via a base! Its kind of like when you sit in your car, and you change the temperature settings of your seat.

This is revolutionary, especially for those who sleep with a partner and have vastly different preferences. It even comes with an app, so youll be able to control your beds temperature from your smartphone!

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How Can You Stay Cool During The Summer Months

With a little bit of preparation, staying cool outside while going through menopause can be easier. A few things you can do to get started are:

  • STOP SMOKING! Not only is smoking bad for you overall, its a big hot flash trigger.
  • Carry a Small Fan. A small battery-powered fan can go a LONG way when theres no available shade.
  • Drink Plenty of Water. Staying hydrated will keep your body cool and also help you avoid issues such as headache, fatigue, and chronic dehydration.
  • Wear Light, Loose-Fitting Clothing. Stay away from anything super restrictive. Your body will appreciate a bit of air circulation.
  • Go for a Swim. Swimming is an excellent form of low-impact aerobic exercise, and is an even better way to cool down your body temperature.
  • Stay Away From Stress. Easier than sounds, for sure. But, stressful situations can trigger hot flashes wherever you are. So, if youre feeling stressed, take a moment for yourself until you feel calmer and more relaxed.

Menopause: How To Keep Your Cool During Hot Flushes

If the menopause has left you feeling red-faced, sweaty and on edge, follow essential advice from Wendy Green’s book 100 Tips To Help You Through The Menopause

    Around eight out of 10 women experience hot flushes at some stage during the menopause. Theyre most common in the year after your final period, when you may start to notice a sudden sensation of heat radiating across your upper body.

    Your skin can become red and blotchy, your heart rate may increase, and you may start sweating. Some women feel dizzy and anxious too.

    Its thought hormonal fluctuations affect the functioning of the hypothalamus, which controls temperature, so it mistakenly tells your body it is too hot and blood vessels under the skin suddenly widen, causing the release of heat.

    But there is help at hand with these solutions from 100 Tips To Help You Through The Menopause by Wendy Green.

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