Hot, Sweaty and Over It? Understanding Hot Flushes and Your Hormones
Minal Patel - Naturopath & Food Scientist | Bhimble Wellness
One minute you’re feeling fresh, put-together and ready to conquer the day. By the time you get to work, you’re drenched like you just ran a marathon.
Sound familiar? You’re definitely not alone.
Around 75% of women going through peri-menopause or menopause experience hot flushes. They can feel awkward, frustrating and exhausting.
Hot flushes have a knack for showing up at the worst times too such as during a big meeting, out for dinner with friends or when you’re just trying to relax on the couch. Suddenly, you’re ripping off layers and wondering if you should just start carrying a portable fan everywhere.
Here’s the thing, not every woman gets hot flushes. Some lucky ones breeze through without a single sweaty moment but end up dealing with other symptoms instead such as brain fog, mood swings, sleepless nights and heavy periods. Whatever your version of peri-menopause looks like, it’s all part of this wild hormonal roller-coaster of peri-menopause and menopause.
What Does a Hot Flush Feel Like?
If you’re getting hot flushes, you might notice:
- A sudden wave of heat that hits fast (or slowly creeps up on you)
- A red or flushed face
- Tingling or prickly skin
- Sweating (sometimes buckets)
- Night sweats that wake you up
- Burning or hot skin
- Dizziness
- Chills right after
- Nausea
- Pressure in your head
- Heart palpitations
Why Do Hot Flushes Happen?
Hot flushes are one of the most common signs that your hormones are shifting. As estrogen and progesterone start to fluctuate (and eventually dip), your body’s internal thermostat becomes super sensitive. Even the tiniest change in temperature can set off that “someone turned the heat up to max!” feeling.
Stress, environment and blood sugar imbalances can also make hot flushes worse so if you feel your hot flushes been extra intense lately, that might be why.
Simple Ways to Help Cool Things Down
The good news is there are natural ways to dial down the intensity of hot flushes that can help you feel more in control again today. Try some of these small shifts:
- Keep Cool - Hot rooms, hot drinks, and too many layers can all trigger a flush. Dress in light layers and keep your bedroom cool at night.
- Cut Back on Spicy Foods - Spicy foods can turn up the heat even more. Notice how you feel after eating them and cut back if needed.
- Cut Back on Alcohol - For some women, alcohol can be a trigger. Try a break for a few weeks and see if your symptoms calm down.
- Lower Your Stress Levels - Yoga, walking, journaling and breathing exercises can help calm your nervous system and reduce those sudden heat waves.
You’re Not Alone
Hot flushes can feel isolating, like you’re the only one fanning yourself in the middle of a meeting. So many women are going through this too, you just don’t always see it.
This is your reminder that what you’re feeling is normal and you don’t have to push through it on your own. There are ways to support your body so you can feel like yourself again.
Ready to Feel More Like Yourself Again?
If hot flushes are messing with your sleep, confidence or work life, let’s create a personalised plan to help your hormones back into balance naturally.
Book a free 30-minute Hormonal Wellness Discovery Call and let’s talk about how I can help you to feel like yourself again.
With love & understanding,
Minal xx