The most commonly mentioned symptom of peri-post menopause is surely hot flushes or flashes (depending on where you are in the world) and night sweats. Ruining sleep, making normal life impossible. Some women get them multiple times a day, others every few days, some not at all. (actually quite a lot of women do not get them, it is not a given)
So why do they happen? Well of course we know that very little research is done into womens health 🙄 so there is no firm answer to that question, but, from what little research has been done, we know that they start in the brain, where the temperature control mechanism gets a bit too reactive, due to swings in oestrogen levels, from high to low.
Stress plays a key role, the neurochemicals involved are serotonin (happy) which gets lower, and adrenaline (stress) which gets higher. The more stressed you feel, the more likely you are to have a hot flash. So stress and anxiety management is crucial.
Other things that can help include-
Progesterone - bioidentical in a cream, or pill, for its calming effect.
Estrogen and progesterone - as HRT, to balance levels.
Movement- strength training and or Yoga
Reversing insulin resistance - low stress movement, lifestyle changes and diet.
Avoiding triggers - alcohol especially, also spicy foods, (and look for patterns that bring about your symptoms)
Magnesium and taurine supplements before bed. to promote calm and good sleep.
Herbal remedies, and adaptogenic herbs- sage, red clover, dong quai, licorice root, angus castus, passion flower, black cohosh
Add phytoestrogen rich foods into your diet.
As our brains get used to the new levels of oestrogen, and as that level remains steady some time after menopause (the first full year without a period) we should stop having hot flashes. But for some women they can carry on for as long as ten years! For these women getting on top of insulin sensitivity, and stress is still the answer.
Good nutrition is always key of course, breath work for anxiety, and stress is a life saver, and a habit that will be hugely beneficial for the rest of our lives. A really great book to read about this is 'Breath' by James Nestor.
In the short term, keeping cool, hydrated, using hand held fans, wearing layers, talking about it at work- there is no shame in being menopausal! Also seek out and ask for help. You don't have to go through this alone.
Have you experienced hot flushes or night sweats? Let me know your experiences…