Surviving peri and menopausal hot flashes and night sweats

It's menopause's hottest topic: hot flushes and night sweats. You hear all about it, but living it is something else.  

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These sudden bursts of intense heat (unrelated to Australian summer) aren’t just a nuisance; they can disrupt your daily routine and completely ruin your sleep routine. Hot flushes can be brutal, but they’re not totally the end of the world – we promise.

To give you a rundown of this infamous symptom, we’ve collaborated with Metluma – a doctor-led digital health startup that’s recently released an app that’s co-designed and evidence based to support and educate women through menopause.

Understanding hot flushes

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Hot flushes are triggered by hormonal shifts, specifically the hormonal changes made when estrogen levels take a nosedive during menopause.

Your hypothalamus (the brain’s very own thermostat) normally keeps things cool, but when estrogen taps out, it gets a bit confused. Cue the hot flashes.

You’ll feel warmth, your skin might redden, and some sweating could happen. When this happens at night, they’re called ‘night sweats.’ (Go figure.)

Not every woman gets these sensations as a symptom of menopause, but for those who do, it can feel like you’re speed-running through the seasons, no matter how many hot flashes you experience. Hot, cold, more hot flashes, cold. Some might breeze through with just a hint of warmth now and then, while others feel like they’re standing in front of a blast furnace.

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Impact on daily life

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Hot flushes often make their entrance during perimenopause, that in-between phase where your body starts throwing some unexpected curveballs, through to menopause. They might even stick around into postmenopause, though they usually mellow out as time goes by.

You might find that this impacts your sleep – making your cosy bed a bit too hot to handle – or get in the way of an important meeting when you feel like your internal oven is cranking.

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Practical strategies for management

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While we may not be able to stop this nasty symptom right in its tracks, we can offer some suggestions on practical lifestyle adjustments that will help you control your body temperature, be calm, and remain collected through all three stages of menopause.

Clothing choices

First things first, let’s talk wardrobe. Opt for breathable natural fibres like cotton. As menopause specialist Dr Nicole Avard advises, “Cotton is more breathable and better for managing hot flashes.” Dressing in layers also helps; it’s like having a thermostat you can adjust throughout the day.

Dietary adjustments

Did you know that what’s on your plate might trigger hot flushes? Reducing your intake of alcohol, caffeine, and spicy foods can significantly help reduce the frequency and intensity of hot flashes.

Exercise

Regular physical activity isn’t just good for your overall health—it’s a proven strategy for managing hot flushes. Exercise can reduce the severity and frequency of hot flushes” so lace up those sneakers and get moving to keep those heat waves in check.

Cooling techniques

Lastly, arm yourself with some quick fixes. Have you ever thought about carrying a handheld fan? It’s a simple yet effective way to cool down during a hot flash, especially in warm environments. Dr. Avard suggests, “Having a handheld fan at your desk can be really, really helpful, too.”

Medical interventions

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To treat hot flashes, Menopause Hormonal Therapy, or MHT is pretty much the MVP. It’s like giving your body a boost of estrogen when it needs it most, aiding your hormone levels. Dr. Avard breaks it down, “MHT is the gold standard for controlling hot flushes.” Think of it as your secret weapon when facing the heat.

You might have heard the name Hormone Replacement Therapy (HRT) but it’s had a name change.

MHT can take the form of pills, patches, gels, vaginal creams and intrauterine devices (IUDs).

But first, you should have a catch-up with your healthcare provider. They’ll help you weigh the pros and cons, tailor the treatment to your needs and menopause symptoms, and ensure you’re making an informed decision that suits your unique journey through menopause.

Note that MHT is for symptom relief, and whilst there’s no need to go off of it after a certain period, a trial off it every 12 months (give or take) is suggested as your symptoms might have settled.

Addressing stress

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Time to talk about stress – the sneaky accomplice that can crank up the body heat on those bothersome hot flashes. You know the drill: when life gets overwhelming, it’s like your body decides to turn up the thermostat just for fun. Mix some menopause in, and you’re on the train to the sun.

First off, mindfulness goes a look way to keep you cool. Take a moment to breathe, centre yourself, and practice mind body therapies. “implementing mindfulness and relaxation exercises can really help in managing stress and, in turn, reducing the frequency of hot flushes,” says Dr Avard.

Next up, relaxation exercises. Whether it’s yoga, deep breathing, or finding your zen through meditation, these techniques calm your mind and steady your temperature.

Don’t forget the power of seeking support. Chatting with friends, joining a support group, or even talking things through with a therapist; having a strong support network can be a game-changer in managing stress and navigating through menopause.

Monitoring and seeking help

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Knowing what you’re up against is half the battle. A lot of that work comes from keeping track of your symptoms.

Monitoring them isn’t just about counting how many times you break a sweat during the day (though that could be interesting). It’s more about tuning in to other symptoms as to how they impact your daily life, your sleep, and your mood. Grab a journal and start tracking when and how often these heat waves hit. Maybe jot down how well you’re sleeping through the night (or not) and how you’re feeling during the day (energetic, sluggish, or somewhere in between).Or to keep track of these on the go, download the Metluma app for their handy symptom tracker.

Don’t be shy about seeking help if these symptoms feel like they’re taking over. Whether it’s talking to your doctor, chatting with friends (or Aunty or Mum) who’ve been there, or even reaching out to online communities, there’s a whole support squad out there ready to be your cheerleaders.

Remember, you’re not alone in this journey through menopause. Monitoring your symptoms and reaching out for help when you need it isn’t just necessary or smart – it’s self-care at its finest.

Normalising the menopausal experience

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We need to flip the switch on how we talk about menopause – because normalising these conversations around hot flashes and night sweats is the best thing for women everywhere.

Up to 80% of women experience symptoms that, with the right strategies, are totally manageable. That means, for most women, hot flushes, night sweats, and the whole shebang don’t have to be a big, scary secret.

By shedding light on these common experiences, we’re not just saying, “Hey, it’s okay to talk about this stuff,” but also, “Hey, there are effective ways to deal with it.”

Whether it’s swapping tips with your besties, avoiding spicy foods that impact your body temperature, or chatting with your healthcare provider, there’s a whole toolkit of strategies waiting for you to reduce hot flushes.

With Metluma, we’re hoping to embrace the journey, break down the stigma, and empower each other to face menopause head-on, confidently, comfortably and openly.

Sources

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Metluma, Module 3: The heat is on – tackling hot flush and night sweats, 2024