If you’re dealing with menopause hot flushes, you’re far from alone. One minute you’re fine, the next your face is burning, your heart is racing and you’re desperately fanning yourself with whatever’s nearby. They can be uncomfortable, embarrassing and exhausting, especially when they turn up in the middle of a meeting or wake you at 3am. Today I want to share a few gentle, practical things that many of the women we coach find helpful.
Understanding Menopause Hot Flushes
Hot flushes are one of the most common signs of the menopause and perimenopause. They’re linked to the changing hormone levels in your body, which can make your internal thermostat a bit oversensitive. Every woman’s experience is different. Some have the occasional warm moment, while others find them hard to ignore. Whatever yours look like, they’re real, and you deserve support with them.
Notice Your Triggers
A lot of women find that certain things can set off a flush. Common ones include hot drinks, alcohol, spicy food, stress and warm rooms. Try keeping a little note on your phone for a couple of weeks of when your flushes happen and what you were doing beforehand. You might spot a pattern, and small tweaks, like swapping that third coffee for a herbal tea, can make life a little easier.
Dress and Sleep for Comfort
Layers are your friend. Choose light, breathable fabrics like cotton so you can peel a layer off when the heat rises. At night, try a cooler bedroom, a lighter duvet and a glass of cold water by the bed. Some ladies keep a small fan close by and say it makes a real difference.
Move Your Body Regularly
It might seem odd to suggest exercise when you’re already feeling hot, but regular movement is one of the kindest things you can do for yourself during the menopause. It can help with your mood, your sleep and your energy, and it helps you feel strong and in control. You don’t need to go all out. Strength work, walking and gentle classes all count. On warmer days, wear something light and keep a water bottle handy.
Slow Your Breathing
When you feel a flush starting, try slowing right down. Breathe in gently through your nose for a count of four, then out slowly for a count of six. Slow, steady breathing can help you feel calmer, and it’s something you can do anywhere without anyone noticing. Many women also find that managing stress, through a walk outside, a chat with a friend or a few quiet minutes, helps them feel less frazzled overall.
Eat Well and Drink Plenty
Regular meals with plenty of protein, colourful veg and wholegrains will help keep your energy steady. Staying well hydrated is also a simple habit worth building, and cool water can be very welcome during a flush.
Talk to Someone
If your hot flushes are affecting your sleep, your work or your day-to-day life, please do speak to your GP. There are lots of options available, including treatments you can discuss with a healthcare professional, and you don’t have to simply put up with it. It can also help to talk to friends, because you’ll often find other women in the same boat.
You’re Not Doing This Alone
At Fitter Body Ladies, we know how much the menopause can affect how you feel about yourself. Our coaches are being certified through The Menopause Movement so they can support you with understanding, and our small groups are full of women who really get it. If you’d like to feel stronger and more like yourself, our 28-Day Challenge is a lovely, supportive way to get started.
Be kind to yourself this week.
Alex x