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Dealing with Menopausal Hot Flushes and Night Sweats

“A sharp sensation of heat suddenly rises to my head. I go red in my face, but after a few minutes, its gone”.

“I begin to perspire. My clothes and hair start to get drenched as though I’ve just run few kms. Suddenly, after a while, it vanishes. Then, I’m not sure when this will occur again.

The above are statements made to me by women who experienced hot flashes for a long time. It is ANNOYING and EMBARRASSING.

This is a typical problem that women face during menopause. In order to escape this awkward circumstance, a lot of women even have a tendency to quit their jobs. Let us understand this issue a little more better.

Understanding Hot Flushes

A hot flush, commonly experienced as a sudden and intense sensation of heat affecting the upper body, primarily impacts the face, neck, chest, back, and arms. This phenomenon is characterized by visible redness and can lead to heavy perspiration. In some cases, the sensation may extend throughout the entire body.

The duration of a hot flush can vary significantly, lasting from a few seconds to as long as ten minutes. The frequency of these episodes also varies widely among individuals, occurring several times within an hour, a few times daily, or even just once weekly.

Hot flushes that occur during the night are referred to as night sweats. These can significantly disrupt sleep and are often troublesome. Typically beginning at the onset of menopause, hot flushes may persist for a decade or longer, affecting each individual differently.

Understanding Hot Flushes: Causes, Triggers, and Management

What Causes a Hot Flush?
Hot flushes commonly occur during perimenopause, a phase marked by the onset of irregular menstrual cycles. This period is characterized by significant fluctuations in estrogen levels, which disrupt the brain’s temperature regulation system. As a result, the body attempts to cool down through sweating.

What Triggers a Hot Flush?
Several factors can trigger hot flushes, including dietary and environmental influences, as well as lifestyle habits. Common triggers include:

  • Spicy foods
  • Caffeine
  • Smoking
  • Alcohol consumption
  • Wearing tight clothing
  • Obesity
  • Stress
  • Exposure to warm environments or consuming warm or icy foods

Managing Hot Flushes:

It is essential to consult a healthcare provider annually for reproductive health issues. During these consultations, doctors can offer guidance on managing symptoms of perimenopause, including hot flushes. Treatment options may include hormonal therapies, which help stabilize hormone levels, or non-hormonal strategies, which can alleviate symptoms without using hormone replacement therapies.

Lifestyle Adjustments to Manage Hot Flushes Effectively

To reduce the frequency and intensity of hot flushes, consider making several key lifestyle changes:

Avoid Triggers: Steer clear of known triggers like spicy foods, caffeine, and tobacco. Opt for decaffeinated coffee, limit alcohol intake to one drink at a time, and control smoking habits to minimize occurrences.

Increase Omega-3 Intake: Omega-3 fatty acids, known for their anti-inflammatory properties, may help alleviate hot flushes. Sources include fatty fish like salmon, tuna, and mackerel, as well as vegan options such as flax seeds, chia seeds, and hemp seeds.

Incorporate Plant-Based Estrogens: Consuming foods rich in isoflavones and phytoestrogens, such as soy, tofu, chickpeas, and lentils, may help manage symptoms by mimicking estrogen.

Try Seed Cycling: This technique involves consuming specific seeds at different times of the month to balance hormone levels. For the first 14 days, eat two tablespoons of pumpkin and flax seeds, followed by two tablespoons of sesame and sunflower seeds for the next 15 days. These seeds also offer healthy fats, fiber, and nutrients.

Opt for Natural Fabrics: Wear comfortable undergarments and clothing made from natural fibers like cotton, linen, and bamboo, which are breathable. Dress in layers to easily adjust to temperature changes, and consider light, loose-fitting clothing for additional comfort.

Manage Body Temperature: Start your day with a cold shower to decrease the likelihood of hot flushes. Carry a portable or neck fan when outdoors. For night sweats, use breathable cotton bedding, cooling blankets, or cooling pillows, and keep your sleeping environment cool with air conditioning or fans.

Maintain a Healthy Weight: Address obesity by adhering to a nutritious diet and regular exercise routine. Aim for 30 minutes of mild exercise daily to help manage weight and reduce hot flush occurrences.

Practice Stress-Relief Techniques: Engage in relaxation practices such as yoga, mindfulness, and meditation. Simple deep breathing exercises can also be effective—inhale slowly through the nose, hold your hand on your belly to feel it rise, and exhale slowly through the mouth.

Consider Cognitive Behavioral Therapy (CBT): CBT can be beneficial for reducing anxiety related to hot flushes. It helps in identifying and reforming anxiety-triggering thoughts. Discuss the possibility of CBT with your therapist for tailored advice.

Implementing these strategies can significantly improve your management of hot flushes, enhancing comfort and overall quality of life.

Embracing Menopause with Confidence
Now that you have a better understanding of how to manage and mitigate hot flushes and night sweats, it’s important to remember that menopause is a natural phase of life, not a disease. With the right strategies and care, you can continue to lead a fulfilling and normal life.

We hope this article provides valuable insights for managing menopausal hot flushes and night sweats, helping you maintain a comfortable and balanced life. If you found this information useful, share your thoughts in the comments below. For personalised guidance and support, connect with our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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How to Create a Better and Healthy India

women's healthA young woman, who seemed slightly on the heavier side, approached me on the walking track at the Coimbatore-Race Course. She asked for tips on health management and weight reduction, even suggesting that I create a group to help with these goals. This encounter inspired me to share my thoughts in this blog.

Creating awareness among women about the importance of staying physically fit is the first step towards building a healthier India. In my opinion, healthy women are the cornerstone of healthy societies. Health and fitness are two sides of the same coin, both essential for living a healthy and happy life.

While women excel in many areas, taking care of their health is often not one of them. The reality is that women are more likely than men to neglect preventive health care. My conversations with women reveal that fitness is one of their top wellness challenges. But why is that?

Following are the commonly cited reasons by women as barriers to exercise:

  1. Women are too busy taking care of others to focus on themselves. Their dedication to family creates significant time and logistical barriers to being physically active. Many women juggle household responsibilities and jobs, leaving little time for their health or self-care.
  2. They may not have access to resources such as parks and gyms, and they often lack motivation and confidence to exercise.
  3. Reasons for weight gain may be attributed to the inheritance of genetic predisposition or caesarean sections undergone by them.
  4. Lack of energy is yet another factor as fatigue is a by-product of a tiring lifestyle and women are often tired.
  5. Women with low incomes are less likely to exercise regularly.  They do not realize that not all exercises require expensive clothes or a gym membership. One of the most beneficial forms of exercise is free – brisk walking!
  6. Mindset is yet another factor, as women feel that going outside for a walk or to hit the gym is not necessary for them.
  7. Breaking the laziness barrier is the main hurdle for most people irrespective of gender.
  8. Women feel that they are constantly being looked at by others when walking in public. They are reluctant and shy to wear jogging suits and walk with their cellulite jiggling appearance, as they feel that they will be laughed at. This is true especially among South Indian women as cultural factors play a major role in this part of India. The fear of judgement is greater than the women’s self-confidence.
  9. Women who believe that child-rearing and domestic chores are ‘women’s work’ are less likely to take time to exercise – perhaps they feel guilty taking time out for themselves. Sexism proves to be one of the barriers.
  10. Some others think that to be useful, exercise must be painful, sweaty and gruelling, which of course is not true.

How Can Women Improve Their Health?

Women, as health managers or promoters within their families, have a significant role in influencing overall family health. It’s time for women to prioritize their well-being and adopt a healthy lifestyle.

  • Lose weight if you are overweight, start with just 15 minutes of walking a day.
  • Eat a balanced diet. Cook healthy meals for yourself and your family instead of relying on takeout or processed foods.
  • Eat the right food in correct proportions at the right time as women have the habit of delaying their meal timings owing to the pressure of work.
  • Create time for walking as walking is considered the king of exercises. It offers numerous benefits without risking injury or stress on the body.
  • Regular Brisk Walking can help you maintain a healthy weight. It prevents and/or manages various medical conditions, including heart disease, high blood pressure and type 2 diabetes.
  • Find a walking partner if you are not motivated to walk alone. For instance, your husband, parents, friends, relatives or your children. You can even join a local walking group.

Delaying simple aerobic exercise can lead to obesity and various health issues. Without proper awareness, women may feel lost when it comes to maintaining their health. By overcoming initial reluctance, women can adopt a balanced approach to fitness, directly influencing the well-being of their families. Women are the backbone of India, and their health is crucial to the nation’s well-being.

We hope this article encourages you to prioritize your health. If it did, share your thoughts in the comments below! For more tips on fitness and nutrition, explore our Healthy Reads. Ready to take charge of your health? Get personalized guidance from GOQii’s health experts by subscribing here.

#BeTheForce for a healthier you!

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Antenatal Exercises for a good pregnancy

safe-pregnancy-exercises

One of the most beautiful experiences a woman can have is that of being pregnant. However, a first-time pregnancy often brings with it a lot of uncertainty and hesitancy. To ease this pressure, I decided to share my experience of pregnancy and how I overcame the uncertainties and other challenges.

Ideally, a woman should enjoy her pregnancy, indulging herself without being overly concerned with the weighing scale. I understand that the body undergoes several changes during this period, which can create mental and physical stress. Hormonal changes also occur, with one of the major hormones, RELAXIN, causing joint to become hypermobile and increasing ligament laxity, which can lead to pain and inflammation.

How Do We Balance This Situation with Recommendations for Pregnancy?

Just two words – Prenatal Exercises

Yes, you heard it right!

A sensible workout plan and willpower during pregnancy were key for me. Being open to maintaining self-control and moderation with indulging truly made all the difference.

It is recommended that women who have normal, healthy pregnancy should get 30 minutes of exercise on most days of the week (at least 5 days).

Let’s take a look at how these exercises help during pregnancy:

  • Reduces aches and pains during pregnancy
  • Improves stamina and provides more energy to cope with the growing demands of pregnancy
  • Improves posture and sleeping patterns
  • Helps in more controlled weight gain
  • Increases the chance of a normal delivery
  • Enhances psychological well-being
  • Increases circulation, thereby reducing swelling and edema
  • Reduces the risk of gestational diabetes and pregnancy-induced hypertension

Keep these tips in mind while exercising:

  • Always warm up before exercising, and cool down afterward
  • Avoid any strenuous exercise in hot weather
  • Drink plenty of water and other fluids
  • If you attend exercise classes, make sure your instructor is properly qualified and knows that you’re pregnant including how many weeks pregnant you are
  • Swimming is a good cardio exercise as the water supports your increased weight, but it should be done under the supervision of a professional trainer.

If you’ve never worked out before, start slowly. Listen to your body and proceed accordingly. There’s no point in rushing and risking injury. Additionally, there are certain situations in which you should stop exercising immediately:

  • Excessive shortness of breath
  • Chest pain or palpitations
  • Pre-syncope or dizziness
  • Painful uterine contractions or preterm labour
  • Leakage of amniotic fluid
  • Vaginal bleeding
  • Excessive fatigue
  • Abdominal pain, particularly in back or pubic area
  • Reduced fetal movement.

I hope this blog encourages you to maintain or increase your fitness level during pregnancy. I’ll be sharing my workout routine in my next blog for you to use as a reference or adopt if you feel so inclined. Until then, stay tuned, and feel free to comment if you have any questions and don’t forget to share it with someone who may need it. You can find more articles on Women’s Health here. You can also use the Women’s Care feature in the GOQii App to track your menstrual cycles, pregnancy and more. Download the app now.

#BeTheForce 

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Dealing with Bone Problems in Menopause!!

The other day one of my patients who is in her 60s fell while walking and she got a hip fracture. When I asked what the reason for your fracture was? She said it’s my old age. I asked if you would have fallen like this 30 years back, would you have got a fracture? She said No.

As we age, naturally our bones start becoming weaker. But there are certain milestones we need to be aware of. And menopause is one important milestone in women’s life.

The menopause is NOT JUST the end of your period cycle. A lot more changes happen in your body before, during and after menopause. And changes in your bones are very important because bone is NOT JUST a hard and brittle skeleton but it’s a living organ, alive with cells. Bones are constantly renewed. And during menopause women may lose bone mass rapidly for several years.

Why is Bone Health Important During Menopause?

Oestrogen hormone is crucial for bone formation. During menopause, oestrogen levels decrease, leading to rapid bone density loss and increasing the risk of osteoporosis, which weakens bones and heightens fracture risk. Bone loss begins 1-3 years before your last period, accelerating rapidly after menopause and continuing for the next 5-10 years, with an average annual bone density loss of 2%.

What to Check for Osteoporosis Risk?

Be aware of conditions that increase osteoporosis risk, aside from menopause:

  • Low Bone Mass: High risk if you had lower bone mass in your younger years.
  • Early Menopause: Increased risk if menopause occurs before age 45.
  • Lifestyle Factors: Smoking and alcohol use elevate risk.
  • Medications: Taking depression medicine or steroids adds further risk.

Steps for healthy Bone Life

  1. Seek Medical Help: Osteoporosis is often called a silent disease because it has no symptoms until a fracture occurs. Don’t wait for a fracture to find out about your bone health. Talk to your doctor about the need for osteoporosis screening. Hormone treatments can also be used to help manage bone density.
  2. Do Weight-Bearing Exercises: Exercise is crucial in preventing osteoporosis. Weight-bearing activities like walking, running, and lifting weights help strengthen bones. Start with light exercises for about 30 minutes daily and include strength training 2-3 times a week. Activities like brisk walking, cycling, swimming, and controlled dancing can be very beneficial.
  3. Eat Calcium and Vitamin D: 50-70% of your bones are made up of calcium. Vitamin D is essential for calcium absorption. Include dairy products, green leafy vegetables, almonds, fish with bones, and soy in your diet. Exposure to sunlight is the primary source of Vitamin D, but dietary sources include egg yolk, fatty fish like mackerel, salmon, tuna, and fortified foods. If necessary, consult your doctor about supplements.

Additional Tips

  • Quit Smoking: Smoking increases the risk of osteoporosis.
  • Limit Alcohol: Reducing alcohol intake can help protect your bones.
  • Reduce Caffeine: Switch to decaf drinks to minimize the impact of caffeine on bone health.
  • Maintain a Healthy Weight: Both overweight and underweight conditions can increase the risk of osteoporosis.

If you or someone you know is at risk for osteoporosis, it’s crucial to take preventive steps before a fracture affects the quality of life. By following a triangle of exercise, diet, and medical help, you can continue to enjoy activities like hiking, dancing, or playing with your grandkids. Take care of your bone health as soon as possible to avoid osteoporosis from becoming a significant issue in your life. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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