How can you reduce hot flushes naturally?
Hot flushes are one of the best-known symptoms of menopause. Lifestyle changes can help some women manage symptoms, although they do not replace medical treatment when symptoms are severe. Understanding your own triggers is a useful place to start.
What causes hot flushes during menopause?
Hot flushes are linked to changes in temperature regulation in the brain as oestrogen levels change. The body’s thermoneutral zone becomes narrower, meaning relatively small temperature changes can trigger sweating, flushing and a sudden sensation of heat.
Which foods may help?
Soya foods and other foods containing phytoestrogens have been studied in relation to menopause symptoms. Foods rich in phytoestrogens include:
- Soya foods such as edamame, tofu and tempeh
- Ground flaxseed
- Pulses such as lentils and chickpeas
- Whole grains and oats
Some women notice that alcohol, caffeine or spicy foods trigger hot flushes. Keeping a simple diary can help you identify your own patterns.
How can exercise help?
Regular physical activity supports cardiovascular health, muscle and bone strength, sleep and mental wellbeing during menopause. Evidence that exercise directly reduces hot flushes is mixed, but staying active has many other important health benefits.
Strength training deserves particular attention because it helps maintain muscle as we age. At bbb you can combine strength-focused workouts with Yoga, Pilates, cardio and personal coaching.
What about exercising in a hot cabin?
Many women enjoy bbb’s hot cabin workouts, where you exercise in a cabin heated to around 40°C with your head outside. However, heat training is not a proven treatment for hot flushes. If heat triggers your symptoms, adjust the temperature or choose another workout and listen to your body.
Can relaxation and sleep help?
Stress can make menopause symptoms feel harder to manage, while night sweats can disrupt sleep. A regular sleep routine, a comfortably cool bedroom and relaxation techniques such as mindfulness, meditation, breathing exercises or Yoga Nidra may help you wind down.
When should you seek medical advice?
Speak to your GP if hot flushes substantially affect your sleep or daily life, if symptoms are unusual for you, or if you want to discuss treatment options. Hormone therapy and non-hormonal treatments can be appropriate for some women depending on their personal medical situation.
You do not need to wait until symptoms become severe before asking for help. Lifestyle coaching can complement medical care by looking at movement, nutrition, sleep and stress together.
Book your free trial and discover bbb’s holistic body, food & mind approach.