Hot flushes are one of the most common symptoms of the menopause. With over 75% of women affected by them we decided to liaise with our favourite brands and experts to bring you their top tips. We’ve also detailed our highly recommended products for managing hot flushes and night sweats.
Hot Flushes and Night Sweats Relief Tips
Advice from Katie Morris (Menodelight’s Fitness Guru)
This year’s hot weather and stressful period of lockdown has seen a huge rise in menopausal symptoms for most women. Hot flushes in particular!
Hot Flushes are extremely common during Menopause. Symptoms can begin during the peri-menopausal transition and last from a few years to over 10 years. When moderate to severe, they can have a significant impact on quality of life, especially due to the associated sleep disturbances. These sleep disturbances may affect energy, mood and metabolism.
1. Know your triggers – this varies for every woman, so it’s time to tune into your body. Common triggers can be stress, sweet or spicy foods
2. Moving your body 4-5 times a week – preferably weight training as excessive cardio can increase symptoms in some women
3. Limiting consumption of alcohol, caffeine and spicy foods, again be aware of which ones trigger your flushes
4. Limiting consumption of processed foods and sugar
5. Adding appropriate supplements to your day to ensure you’re not nutrient deficient (Most of my clients require zinc, magnesium, omega-3, B-complex and chromium – but again every woman is different)
6. Giving yourself one hour to chill out every day (bath, walk, music, read, meditate etc)
7. Avoid stress wherever possible and have a go-to method when you can feel yourself getting wound up
8. Follow a bedtime routine that works for you – same each night, cool room, cool clothing, dark room and deep breathing before you sleep
9. Keep a gratitude journal to remind yourself how amazing you are – this puts you in a positive frame of mind before sleeping, even just sitting quietly and thinking of 3 happy things that happened in the day
10. If your flushes are taking over your life – please seek medical help as there are a variety of solutions and you Don’t need to suffer in silence!
If you genuinely follow these steps most days of the week you will notice the benefits. You are almost guaranteed to feel like you have more energy, your skin and hair will feel healthier. Your digestion will also be smoother and most of all your symptoms will reduce, so you can focus on the important things…like LIFE AFTER 40.
Changing your routine and creating new habits isn’t going to happen overnight, some days and weeks will feel easier than others and progress may feel slow and tedious most of the time, but by chipping away at it and trusting the research, the benefits will come.
Tips From Our Nutritionist, Samantha Marcus
What natural solutions can we do to reduce the Hot Flushes and Night Sweats?.
– reduce alcohol
– cut out sugar in your diet
– have decaffeinated tea & coffee
– the big one ladies is STRESS, having too much stress in your life will elevate not only the hot flushes but the way your body copes with your menopausal symptoms
– simplify your everyday life, make time for yourself to exercise, meditate, take up yoga, Pilates or just sit down and get stuck into a good book!🌸🙏.
– Take Red Clover
Benefits of red clover
Red Clover Isoflavones have long been used for menopausal women, the oestrogen like properties have been known to ease hot flushes.
Hot flushes are the result of wildly fluctuating levels of oestrogen in the body, symptoms are reddish face, periods of intense sweating, some women are lucky to have a mild form of hot flushes but other are so intense they have to charge their clothes or may pass out.
The red clover can also help to strengthen your arteries and artery walls therefore reducing the risk of blood clots and cardiovascular damage.
Lastly another good reason to take red clover is it’s been proven to help slow down your decreasing bone density and bone mineral loss…another peri-menopausal and menopausal symptom !
Tips For Coping With Night Sweats And Sleep – From Our Sleep Coach, Tracy Hannigan
So, for hot flushes, aside from regulating temperature as best one can, wicking clothing etc (the usual recommendations), the part that is in my remit falls into how we ‘cope’ with hot flushes at night can have a shorter or longer impact on our sleep. My suggestions, to prevent insomnia from becoming it’s own ‘independent problem’ is to:
Avoid being in bed when still affected by the flushes or the racing heart/hormonal surge. Go to another room if possible. Do this to avoid associating your bed with discomfort and all that adrenalin brings to the experience. Return only once sleepy.
To accept and understand that even with management some will experience hot flushes at night and that it’s normal – and to understand that excessive worry about the impact on sleep will make it harder to get back to sleep (adding to the adrenalin), and will create sleep anxiety that can outlast the hot flushes and generate an independent insomnia.
Tips For Dressing with Hot Flushes in Mind by Our Stylist, Natasha Edge
Choose colours carefully
Hot flushes are one of the main menopause symptoms and unfortunately they’re unpredictable and uncomfortable. But you don’t want the evidence of a hot flush living on in your clothing. Try choosing neutral colours, such as white, cream, black and navy that don’t show sweat patches as visibly. You can add colourful accessories to lift an outfit very easily.
Be smart with the fabric
We know that hot flushes and night sweats are unpredictable so be prepared for that sudden burst of perspiration by making sure clothes are made using the best fabric possible. Close fitting fabrics that absorb even the smallest amount of moisture will be your best friend.
My advice would be to wear loose fitting clothing in natural fibres to keep cool and avoid fabrics such as polyester and nylon, as these will leave you feeling hot and sticky.
However, over the years, with the rise in athleisure wear, fabric technology has developed with changes to fabric construction. These additional properties in manmade fabrics now make them just as effective, if not more so in many cases, as natural fibres in keeping you cool.
Especially in the cooler months, wearing several thin layers will be better than one thick, heavy jumper. That way you can strip off the layers as soon as the hot flush strikes and then re-dress when your body is back to its normal temperature.
Vests are an ideal first layer as they can be worn under tops to give extra protection from perspiration.
Top Products For Dealing With Hot Flushes From Some of Our Favourite Brands
No specific product will work for every woman having a hot flush, but with a bit of trial and error hopefully one or two of the products below will provide relief from hot flushes and night sweats.
Promensil is a dietary supplement based on red clover isoflavones specifically developed to provide support and wellbeing for women during and after the menopause. Promensil’s red clover isoflavones are naturally occurring plant oestrogens that have been specifically extracted and are not chemically synthesised.
Red Clover isoflavones mimic the action of oestrogen and are widely used by women to maintain their health and vitality especially during the time of menopause.
Supplements are available in various ranges, specific for each stage of menopause.
Promensil Cooling Spray
This cooling spray is suitable for all women going through the menopause who are experiencing hot flushes and night sweats. Specifically formulated to provide instant relief from hot flushes and night sweats by drawing heat away from the skin.
In a recent independent study 9 out of 10 women reported that the Cooling Spray significantly reduced their hot flush symptoms.
Fifty One Apparel clothing is created with climate control technology ensuring comfort by taking heat away from the body. This heat is then stored and released back when the body begins to cool down. So it keeps you cool and dry at all times.
The clothing line consists of various tops and trousers. All very versatile so can be worn during the day or night. One of our favourites is the Susie Scoop Top.
Menomagic Cooling Cream
A cooling moisturiser can be a saviour if applied regularly. The cream is a travel friendly size so take it everywhere. Apply to your wrists or affected area when you feel a hot flush coming on. It is also good to apply before going to bed if you suffer with night sweats. The peppermint and clary sage ingredients create an instant cooling feeling.
Turmeric contains a natural source of oestrogen which will have a positive effect on the severity and frequency of your hot flushes. As well as providing relief from hot flushes and night sweats , it also has other benefits such as reducing inflammation.
Always keep a bottle of water with you. If you can have an aluminium chilly style bottle that keeps your water cold it will be of real benefit. Cooling you from the inside – out. This tip, along with many others given by our experts are also recommended by the NHS.
Hot Flushes and night sweats relief trial pack
As with all natural products, what works for one woman doesn’t necessarily work for another, which is why we are proud to offer trial packs for various symptoms. If you’re unsure which product may work for you why not order one of our Hot Flush Trial Packs which includes:
– Turmeric Tea
– Cooling Pack
– Menomagic All in One Cooling Cream
– Promensil Cooling Spray
– 10% discount voucher should you decide to purchase a full-size product.
This will be available from late October 2020 and there will be a limited number available only.