Feeling Hot, Hot, Hot

I’m actually singing the lyrics as I type — this has become the unofficial theme tune of my menopausal life. Every time a hot flush hits (currently 10+ times a day, sometimes even 20), the song pops into my head: “Feeling hot, hot, hot!”

But rather than images of calypso parties, steel drums, and sun-drenched dancing, it’s just me — with a woosh of heat rising in my body, quickly followed by me desperately stripping off layers and fanning myself with whatever’s nearby: a menu, a magazine, a shopping receipt.

I’m sure this resonates with many. Often listed as one of the most common symptoms of menopause and perimenopause (alongside brain fog, vaginal dryness and joint pain).

For me, the hot flushes have been relentless. I didn’t have a natural menopause transition and maybe if I had I may not have experienced these vasomotor symptoms quite so severely.   Since the day of my very first zoladex injection 2.5 years ago, as part of my breast cancer treatment, I cannot remember a day when I’ve not had one.  And a night when my sleep hasn’t been disrupted by a hot flushes, swiftly followed by night sweats. 

I saw an article recently that described hot flushes as a ‘sudden feeling of warmth’ in the body – if only they were just warmth and not the ferocious inferno that I feel.

Currently, these hot flushes seem to be exacerbated by the summer heat. (Side note: exacerbated is my favourite word!! And summer is my favourite time of the year)

Why do we have hot flushes?

With hot flushes or hot flashes, whatever you want to call them, I’ve discovered there are a few things at play.

For us in midlife, they can be caused by hormonal changes with oestrogen fluctuating and declining during perimenopause and menopause. It impacts the part of our brain that regulates temperature (the hypothalamus).  

But I’ve been tracking mine a bit more closely and I’ve realised that any tiny micro stress can trigger one.  It could be as simple as me trying and failing to open a packet of crisps – yes that simple. Or being a few minutes late for a meeting or even posting on Instagram (hahaha!).  Things that I would never have described as stressful, seem to trigger a surge of heat quickly followed by a shower of sweat.   

It prompted me to investigate why these micro stresses, previously invisible to me as a form of stress were causing me to have a hot flush. And it turns out, stress too can be the cause through a release of adrenaline.

In some cases one can cause the other.

So What Can We Do?

Here’s what I’ve tried, what’s helped me (a bit)

I’ve Been Learning My Triggers

Stress – as I’ve mentioned above, the smallest of stressors can affect me.

Heat – summer for sure has an impact – but I’ve also had hot flushes in winter going from outside to inside when temperature increases considerably.

Alcohol – I’m not sure I’ve noticed this affecting me, but it is listed as a known trigger for many people. 

Caffeine – I probably don’t help myself enough here, I do love a morning coffee (or 2) as part of my ritual,  but I am trying to ditch the caffeine once in a while, or at least reduce my intake.

Spicy foods – Thai is my favourite food so its hard to completely cut out spice in my diet, but I have noticed it can also be a trigger 

I Try to Be Cool

I have multiple fans – desk fan, room fan, portable fan, hand held fan. And I’m not going anywhere without one.

I try to dress in layers, I always wear a modesty vest but refuse (unless its on trend) to wear a cardigan. One friend was actually given the advice ‘buy a cardigan’ by a medic…..(helpfully infuriating advice in my opinion!)

Cooling pulse points on my wrist also helps – just running them under cold water for 30 seconds can do the trick, although this is not always possible. 

I have a cooling pillow which I use at night and 2 wool duvets for when I switch from boiling to freezing.

I’ve Made Some Lifestyle Changes

Diet – I try to eat a healthy, balanced diet, reducing ultra processed foods where possible.  Life is life and sometimes I can be less than perfect. 

Staying hydrated – I have found myself naturally drinking more water to compensate for the amount I’m sweating after a hot flush. Being hydrated also helps regulate our body temperature so can be quite effective.  I’ve bought myself some BRITA filter water bottles which I personally love because you can fill from the tap and water is filtered as you drink.

Deep breathing, box breathing and breath work in general – helps calm the body down and increases oxygen which can help regulate body temperature. 

Exercise – Movement is medicine – it can help reduce stress and also studies have shown that exercise – walking, running, resistance training – can all help reduce hot flushes.  I love to run to reduce my stress levels and I am focusing more on resistance training. 

Alternative treatments – I’ve found acupuncture to be helpful, studies have shown it can reduce the severity and frequency of hot flushes.  I’m also reading more about the benefits of CBT in managing hot flushes.

Medical Options

I’ve been focusing on lifestyle changes, but there are medical treatment options.  I’m not a medic, I don’t give medical advice but its widely documented that there are both hormonal and non-hormonal options available.   I would suggest that if your hot flushes become debilitating and your sleep is badly affected, its a good idea to discuss your options with your GP or healthcare provider. 

Final Thoughts

Fans within reach. Layers that come off quickly. A bit of awareness about the setting when ‘stripping off’. Eating a balanced diet. Drinking plenty of water. And owning it when I need to. That’s my strategy. 
And yes, I might need to make the cardigan fashionable once again!

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