I Know Menopause

Menopause Hot Flashes – Effective Tips To Reduce The Problem

Menopause hot flashes are a common problem experienced by almost ninety per cent of women in North America. This problem is experienced daily during menopause. Studies have proved that most women tend to suffer from bad sweats for more than two years.

When a woman suffers from hot flashes during menopause, she is not able to figure out what exactly is happening to her body. She is also not aware of the actual cause of these dreaded flashes. Experts have many reasons that cause hot flashes.

There is a general notion that decline of hormones causes palpitations, sweat and rush of the fact is that several other factors are responsible for this.

Menopause hot flashes are caused due to dropping levels of estrogen and progesterone during menopause.

With the drop in these levels, body tends to produce gonadotropin, a brain hormone to force fertility. This brain hormone is also known to regulate the brain’s heat sensors. In case of higher levels of gonadotropin hormone, the body feels that it is getting over heated. This promotes the body to put in some extra efforts to cool itself down via opening blood vessels inside the head and neck. This results in excess perspiration.

This can create a lot of problem tips to reduce and effects.

• Know and record: It is very important to keep a daily track record of hot sweats you experience during the course of the day. Also keep a record of how long these last and the time when they occur. Remember that certain foods such as excess spice, alcohol and hot drinks tend to aggravate hot sweats.
• Dress in layers: You must focus on dressing in lighter clothes and layer warm clothes on top. This will facilitate you to take off a layer as soon as you start sweating.
• Cotton linens: Menopause hot flashes can be quite comfortable if you use cotton bed linens, these are comfortable, breathable and absorbent.
• Diet: Studies have proved that hot flashes related to menopause can be reduced via including soy products in daily diet. You also focus on drinking a lot of water and juice to keep your body cool.
• Learn to relax: Take it easy and learn to relax. Try to keep yourself busy by listening to your favorite music learning yoga, practicing meditation etc. you will feel a lot better.
• Therapy: Menopause hot flashes can also be stopped way before they start. Try going for an oral or transdermal estrogen and progesterone therapy. This will help in keeping good track of your fluctuating hormones. The therapy is very helpful in stopping hot flashes before they commence.
• No drugs: Make sure you stay away from drugs such as antihypertensive and antidepressants. These are known to cause hot flashes.
• Respiration Pattern: Focus on practicing paced respiration. This is a type of slow deep abdominal breathing. Here, you need to take deep breath inside for about 5 minutes. The muscles inside your stomach should be out. Exhale for 5 minutes with your stomach muscles sucked in, you need to practice this for about fifteen minutes daily.

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By D. Karlson

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