Menopause is a natural part of all women’s life. This phenomenon indicates the ending of the childbearing ability of women sweats. Some women experience only a few symptoms and lead to the end of their monthly periods. On the other hand, some women face severe symptoms of menopause. Some symptoms of menopause are life-disrupting and bothersome.
One of the most common and problematic symptoms of perimenopause, and menopause is when the woman does not have a menstrual period for the entire year and starts suffering from hot flashes. Approximately, 75 to 80 percent of women suffer from hot flashes during the time of menopause. These women experience excessive sweating during the night and make it very difficult for them to sleep.
The hot flash can be described as the sudden rise the body temperature. Due to a sudden spike in the body’s temperature, the natural cooling phenomenon starts working and it makes that person perspire to reduce the temperature.
Some women also complain of heart palpitation and dizziness accompanies the hot flashes. These are the symptoms of menopause and these are bothersome. Mostly, these symptoms start fading out after two years. Some women experience these symptoms for many years.
Some women infrequent hot flashes and they are not the reason for the trouble. For other women, these symptoms are very much frequent and they interfere with the life of people. Luckily, there are different ways to manage hot flashes and night sweats. Some of the best ways to manage hot flashes are described below:
1. Use Hormonal Therapy
Hormone replacement therapy is one of the best and most effective ways to reduce frequent and severe hot flashes. This therapy is also abbreviated as HRT. When menopause starts approaching, then the estrogen level in women starts fluctuating and then falls straight very quickly.
Hormonal therapy helps in avoiding this roller coaster of hormones and helps in balancing the level. But all women cannot take this therapy. Your doctor will analyze your situation and determine whether HRT is suitable for you or not.
2. Maintain Cool Bedroom Temperature
Most women experience hot flashes during the night. Therefore, they find it difficult to embrace sound sleep. It is so because they find themselves awoken midnight drenches in sweat. It is possible to manage night sweats by maintaining the cool temperature inside the bedroom.
You should install the air conditioning Sydney at your home and maintain the ideal temperature so that you can sleep well even after facing hot flashes. By maintaining the cool and comfortable temperature inside your room, you can avoid hot flashes as well.
3. Layered Dressing
As hot flashes are instant and it is not possible to determine when they will take place. Therefore, it is very important to wear layered clothes. If you will wear layered clothes, then you can easily remove two layers when you will experience a hot flash. When the episode of hot flash is over, then you can easily layer back again.
4. Avoid Hot Flash Triggers
Some kinds of food items act as a hot flash trigger like alcohol, hot beverages, and spicy foods. Some women complain that they instantly experience hot triggers after eating hot food and hot drinks. The hot flashes can make their body temperature rise.
It is recommended that you should keep track of these kinds of food items like hot and spicy food, hot beverages, alcohol. If you observe that any kind of food or beverage is leading to a hat flash, then you should avoid these kinds of food items from your diet.
5. Manage Stress Level
Excessive stress is also a big reason for hot flashes among women who are approaching menopause. It is so because stress affects our emotional and physically healthy in different ways. Some early-stage researches have shown that relaxation techniques can help in managing stress level. We recommend you add tai chi, yoga, meditation, deep breathing in your daily life to avoid hot flashes.
6. Build Healthy Habits
By changing your lifestyle, you can avoid hot flashes and live your life comfortably. Fortunately, there are some everyday habits that help in the prevention of night sweats and some of them are described below:
- Create a perfect calming routine that helps in reducing your stress.
- Do a regular workout during the daytime to decrease the stress level and you can have plenty of sleep during the night.
- Wear breathable and loose fabric to stay cool during your bedtime.
- Maintain the optimum temperature of the room so that you can sleep well and avoid hot flashes. You have to install the cooling device for maintaining the optimum temperature inside the room such as ducted air conditioning Sydney.
- Maintain healthy eating habits and keep a check on your diet.