Hot flushes : how to tackle it ?

Hot Flushes: How to Manage Them

#hotflushes #womenhealthmstters #menopause #treatmeantofhotflushes

Hot flushes are sudden feelings of warmth, often most intense over the face, neck, and chest. They may cause sweating, a rapid heartbeat, or reddening of the skin. Though common during menopause, they can also occur due to medications or certain medical conditions.

1. Lifestyle and Behavioral Strategies

✅ Dress in layers: So you can easily remove clothing during a flush.

✅ Use fans and keep rooms cool: Carry a portable fan or use air conditioning.

✅ Identify and avoid triggers: Common ones include:

• Spicy foods

• Alcohol and caffeine

• Smoking

• Stress or anxiety

• Hot environments

✅ Practice stress-reduction techniques:

• Deep breathing

• Meditation or mindfulness

• Yoga or tai chi

✅ Stay hydrated: Drink cool water throughout the day.

✅ Keep a symptom diary: Helps identify triggers and monitor treatment effectiveness.

2. Diet and Nutrition

✅ Choose a balanced diet: Rich in fruits, vegetables, whole grains, and lean protein.

✅ Try phytoestrogens (plant estrogens): Found in soy, flaxseeds, and legumes. These may help some women, although results vary.

❌ Avoid processed foods and excessive sugar, which may worsen symptoms.

3. Exercise

✅ Regular physical activity (at least 30 minutes most days) can:

• Improve mood

• Reduce hot flushes

• Promote better sleep

Walking, swimming, or cycling are good options.

4. Medical Treatments (Discuss with Healthcare Provider)

If lifestyle changes aren’t enough, the following may be considered:

Hormone Replacement Therapy (HRT):

• Most effective for moderate to severe hot flushes

• Not suitable for everyone (e.g., history of breast cancer, blood clots, or certain other conditions)

  
  

Nerve block procedure

A procedure called a stellate ganglion block has shown promise for treating moderate to strong hot flashes. It involves shooting a numbing medicine into a nerve cluster in the neck.

Non-Hormonal Medications:

• SSRIs/SNRIs: e.g., venlafaxine, paroxetine (especially in those who cannot take estrogen)

• Gabapentin or Pregabalin

• Clonidine: Less commonly used, but may help

Herbal remedies:

• Black cohosh, red clover, evening primrose oil — may help some, but scientific evidence is limited

• Always consult your doctor before taking supplements.

5. Sleep Management

✅ Create a cool, dark sleep environment

✅ Avoid screens before bed

✅ Practice a relaxing bedtime routine

✅ Consider breathable bedding and moisture-wicking sleepwear

When to Seek Help

Talk to your healthcare provider if:

• Hot flushes disrupt your daily life or sleep

• They start suddenly at an unusual age

• You experience other unusual symptoms (e.g., weight loss, palpitations)