Dealing with Hot Flashes and Other Menopause Symptoms

Menopause is part of the natural progression of life, so why do so many of us go into it feeling wildly unprepared? The symptoms of menopause, like brain fog and shifts in your cycle, can impact your life more significantly than you thought, and may take you by surprise. Of course, people talk about hot flashes, but what are hot flashes? Here, we discuss menopause, hot flashes, and how to best manage your symptoms and smoothly navigate this phase of life.

What is Menopause, and What Are Its Stages?

Menopause is often used to refer to the transition into the time when you stop menstruating permanently. This isn’t strictly accurate, though, and perimenopause is a more precise term for the transition. Menopause is when perimenopause ends, and is followed by another transition, called post menopause. Perimenopause starts in the 30s or 40s, and the average age of menopause is 51, but this varies widely between women. Menopause occurs when you haven’t had a period for a year, and then you begin post menopause, which lasts indefinitely. Some of the symptoms of perimenopause and menopause last into post menopause, but they usually fade after a while.

A woman holding a fan highlighting strategies for managing menopausal hot flashes in San Diego, CA

What Are the Symptoms of Menopause and What Can I Do About Them?

Some women barely even notice they’re going through perimenopause and menopause, while others have severe symptoms. These symptoms include an irregular menstrual cycle, with missed periods, varied lengths between periods, and long and heavy periods. You may also experience bladder leakage, brain fog, mood shifts, insomnia, and vaginal dryness. The most common symptom, however, is hot flashes. These include night sweats, and affect about 75 percent of women. A hot flash or night sweat involves a sudden feeling of heat, with cold chills or shivering immediately afterwards, excessive sweating, racing heartbeat, and flushing or blotchy spots on the face, back, neck, chest, and arms. If you are experiencing hot flashes, your priority is probably learning how to stop hot flashes fast, and there are a few strategies for dealing with them.

Use a portable fan, carrying it with you at all times.
Layer your clothing, so that you can take off some layers if you experience a hot flash.
Keep cold packs on hand.
Reduce your bedroom’s temperature at night.
Layer your bedding, just as you layer your clothing.
Practice deep breathing.

Making Lifestyle Changes to Address What Causes Hot Flashes

The cause of hot flashes is understood to be hormonal fluctuation, so there is a limit to how much you can control your hot flashes. However, certain things can trigger hot flashes or make them worse, and adjusting your lifestyle can help stave them off. In addition to the tips mentioned above, try these proactive measures.

Maintain a healthy diet, and pay attention to your triggers. Nutrition is important during menopause to protect your bones and keep your body healthy. Certain foods can trigger hot flashes, including caffeine, alcohol, spicy foods, and foods high in sugar. This varies from woman to woman, so pay attention to your own symptoms and write them down.
Manage your stress. If you are stressed and anxious, you may experience more frequent and intense hot flashes. Work stress relieving activities into your life, to calm your mind and body, and maybe even alleviate your hot flashes.
Get your beauty rest. Our grandmothers were on to something, because restful sleep can make you feel like an entirely new person. If night sweats are making it hard to sleep, consider moisture wicking sheets and pajamas. When you wake up in the night, use relaxation techniques to ease yourself back to sleep.
Consider HRT. Hormone replacement therapy can diminish hot flashes by raising your estrogen levels. Talk to your doctor about whether HRT could be helpful in managing your hot flashes and other menopause symptoms.

What Are the Best Hormonal Treatments and Other Medications for Menopause?

HRT, hormone replacement therapy, can help ease the transition into menopause, but it’s not for everyone, because in some, it can raise the risk of strokes, heart attacks, blood clots, and breast cancer. . There are also a host of other medications available, including selective serotonin reuptake inhibitors (SSRIs), which can be helpful for managing night sweats, as well as depression and anxiety. Talk to your doctor before trying any new product, and determine the best course of action together.

Visit Advanced Functional Medicine for Comprehensive Women’s Healthcare

From fertility to pregnancy to breastfeeding to menopause, and beyond, Advanced Functional Medicine, provides integrated, holistic care for women’s bodies and minds. We offer solutions for female reproductive health and beyond, caring for women’s minds and bodies instead of simply treating symptoms. Our whole body approach to medicine utilizes all-natural, researched-based nutritional approaches to optimize the body’s natural healing abilities, rather than just using medication to treat symptoms. While women often face challenges when seeking healthcare, we emphasize the entire mind and body, offering complete care for females. No matter where you are in your reproductive journey, we will provide you with the comprehensive care you need to thrive. To schedule an appointment or learn more about how we can help restore your health and strengthen your body’s unique physiological functions, call 858-500-5572 or contact us through our website.