Menopausal, perimenopausal women can find relief from hot flashes

When estrogen and progesterone levels drop during menopause, the hypothalamus (our body's thermostat) gets mixed signals. It cannot decide between hot or cold and this indicision causes the blood vessels to dilate and contract at unpredictable times. When blood vessels are dilated, the increase in blood flow causes a feeling of being hit with a wave of heat and the skin becomes flushed. You may start to blush from face to neck and maybe even to your chest. Some women sweat until they become soaking wet. If the attack is intense enough, some women even get headaches, feel weak, dizzy, or lose sleep. Some even have such intense symptoms that they report having hot flashes and panic attacks. They experience heart palpitations, dizziness, become weak in the knees, feel a tingling in their head, and become nauseous.

While your skin may start to heat up and flush, what's really going on internally is that your internal body temperature may drop as much as three or four degrees. This is due to your body trying to correct the temperature imbalance. The result is that some menopausal, perimenopausal women experience a chill or sensation of being cold following a hot flash. All of these symptoms last about three to six minutes each time, however it is possible to have symptoms for an hour. Hot flashes are more common during the evening hours and in hot weather. Most women, about 75 to 80 percent of menopausal or perimenopausal women experience hot flashes, though the severity and duration of the attacks varies greatly.

Menopausal and Perimenopausal women have tried it all - medications, hormone replacement treatment, and dietary changes. However, there are still many small lifestyle changes tthat women can make to find relief from profuse sweating accompanied by hot flashes.

• Try to wear clothes that are loose fitting and made of breatheable fabric such as cotton. In the winter, wear several layers of thinner clothes instead of one thick layer. This way if you feel a hot flash coming on, you can peel off the layers one by one.
• Exercise has been shown to help lessen the effects of all menopause symptoms.Exercise can also increase endorphin levels, which helps combat stress.
• Stay away from hot environments. Avoid saunas, hot tubs, and hot sunny and humid weather. Keep the heat as low as you can stand it during the winter. Turn on your air conditioner during the summer, especially at night.
• Take cool or warm showers. Avoid using hot water which makes your body sweat and your skin flush. Cooling down after a hot shower usually takes a while.
• Avoid spicy foods. Drink cool or room temperature drinks and avoid sources of caffeine such as coffee.
  

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