Most women will experience hot flashes during perimenopause; however, there are several things you can do to minimize the effects.
When you experience a hot flash, you will feel sudden, intense warmth radiating from your chest, neck, and face. Your skin may become red, and you may sweat. Oftentimes, following one of these uncomfortable symptoms, you will become chilled if your body loses too much heat too quickly.
Although certain medical conditions can cause a hot flash, the most common cause is menopause, which is the time in a woman's life when her menstrual periods begin being irregular and her hormones fluctuate. BioProtein Technology supplements were developed to provide a woman with the formulas needed to slow down the aging process, regulate hormones, and optimize health.
Statistics to understand
Approximately three fourths of women will experience hot flashes during their transition into menopause. On average, menopause symptoms continue bothering women between 6 months and five years after a woman reaches menopause; however, the symptoms can last as long as 10 years or more, which is why it is essential that you know how to relieve them quickly.
What is it?
When you experience a hot flash, it can cause a number of symptoms, including:
- A faster than normal heart rate
- A flushed or red face
- Sensation of your skin warming suddenly
- Sweating, particularly in your upper body
- Tingling in the fingers
How long do they last?
A hot flash typically comes on suddenly; however, the length of time they last can vary from woman to woman. Some will last only a few seconds while others can last for more than ten minutes. On average, these unpleasant feelings last for four minutes.
How frequently do they occur?
Many women only experience a few each week, while other women have several an hour. The frequency can change based on how your hormone levels, your activity levels, your diet, and several other triggers. Luckily, there are several things you can do to reduce the frequency of and severity of these uncomfortable symptoms of menopause.
What causes them?
Although the exact cause remains unknown, most researchers believe that they are caused by sudden changes in the hormones in a woman's body. There are also a number of health problems that have been associated with hot flashes, including obesity, diabetes, and metabolic syndrome.
What triggers them?
There are a number of triggers that can cause a hot flash. Each woman can have different triggers. The most common ones are:
- Consuming too much alcohol
- Drinks and food items with caffeine
- A hot room
- Stress and anxiety
- Tight fitting clothing
- Spicy foods
- Smoking or cigarette exposure
- Bending over
It can be difficult to determine your triggers. One way to find out is to keep a journal. Every time you experience one of these unpleasant sensations write down the foods you have recently eaten, the drinks you have consumed, what you were doing, the clothing you are wearing, the room temperature, and the time of the day that it occurred. After tracking this for several weeks, you may begin to notice a pattern, which can help you avoid those specific triggers.
How to prevent them
The first step toward reducing the frequency of these flashes is to understand Women's health. You must know your triggers and determine ways to avoid them. Although avoiding your triggers will not totally eliminate them, it can reduce the frequency of your these and other unpleasant menopausal symptoms.
There is no treatment that will completely eliminate them; however, there are several things you can do to help manage the frequency and severity of your menopause symptoms. These include lifestyle modifications, alternative therapies, and hormone replacement therapy.
How to quickly relieve them
There are several quick relief remedies for hot flashes. These will not prevent you from experiencing them; however, they can provide you with fast relief. First, dress in layers. This will allow you to remove layers, depending on how hot or cold you are. Next, try slowly sipping on some ice water or running your wrists under cool water. At bedtime, wear a cotton nightgown or pair of pajamas and choose cotton sheets. Finally, keep a cold pack with you to help you rapidly cool down.
There are several herbs and essential oils that may help reduce the frequency and severity of your menopausal symptoms. Black cohosh, Dong Quai, evening primrose oil, red clover, and soy are common herbs used to relieve and reduce the frequency of the symptoms associated with menopause. Before beginning any herbal formula, it is important to speak with your healthcare practitioner as some of these can interfere with other medications or health conditions.
Hormone replacement therapy and conventional medications
Hormone replacement therapy is a good option when your menopausal symptoms are so severe that they are disrupting your life or become so debilitating your quality of life is negatively impacted. Hormones can be given as a pill, a gel, a cream, or a patch.
There are also several prescription medications that can help relieve your symptoms. Some of the most common include medications commonly prescribed for seizures and a number of antidepressants.
There are several alternative therapies that can help significantly reduce your menopausal symptoms. These therapies do not cause the side effect experienced with HRT and other prescription medications.
Acupuncture has been used for thousands of years to promote health and relieve a variety of symptoms associated with menopause. This treatment utilizes thin needles that are placed at specific points along the body to relieve menopausal symptoms.
Stress relief techniques like meditation, yoga, and deep breathing exercises help lower stress levels. Stress is one of the primary triggers and one of the most manageable triggers. Practicing stress relief techniques daily will help decrease the frequency of your hot flashes.
Lifestyle modifications are excellent tools to improve your overall health, regulate your hormones, and reduce many of the symptoms associated with menopause. Healthy lifestyle modifications not only relieve hot flashes but can also reduce night sweats and the risk of several health conditions associated with menopause, including osteoporosis, diabetes, and heart disease.
A well balanced diet that includes plenty of raw fruits and vegetables, lean proteins, and healthy fats like avocadoes, olive oil, and fatty fish provides the body with the nutrients needed for optimal health. You should control your portion sizes and eat several small meals a day rather than three large meals a day.
Regular exercise is another important aspect of a healthy lifestyle and a reduced risk of hot flashes. Incorporate both strength training and aerobic activities into your daily life for best results. It is recommended that women get at least 150 minutes of moderate intensity exercise each week for optimal health.
Most women will experience hot flashes during perimenopause; however, there are several things you can do to minimize the effects. Talk to your doctor if these suggestions do not help, and remember, these unpleasant menopausal symptoms will pass.