Is it just me, or is it HOT in here?

 

 Uh oh…You feel that flush rising in your cheeks.  You suddenly feel like an internal bonfire has been lit. Your heart beats faster and you may feel anxious and dizzy. As the heat rises you realize you could probably invite the neighbor kids to toast marshmallows over your head…

Don’t panic, it’s just a hot flash

Although hot flashes can be very uncomfortable, they are not harmful, and they do not actually raise your temperature, although that seems almost impossible mid-flash!

A hot flash is actually just increased blood flow - similar to what happens when you blush - only on a larger scale. As you cool down you may feel sweaty, cold and clammy… which isn’t much better.

A hot flash at night?! You might wake up already in a sweat with your sheets sticking to you. This is a case of good old “Night Sweats”.

What causes these unpleasant experiences and how do you make them stop?

Fluctuating hormones are at the root of the problem. The perimenopausal and menopausal years are prime time for hormone upheaval.

Frequently food and drink can often act as triggers for your “power surges.” Some women may notice hot flashes or night sweats after drinking liquor, eating spicy foods, or even just from being dressed too warmly.

If you pay attention, you can often figure out what is triggering your hot flashes. On the other hand, some women don’t seem to have triggers and have hot flashes and night sweats just because!

 I haven’t slept in… I don’t remember how long!

Many women have difficulty sleeping during this time. If you do not suffer from other medical issues, sometimes it is just a matter of needing to change your habits to insure rest.

Staying up too late, taking on too much, overstimulation from caffeinated drinks, nicotine, poor diet, and stress can lead to sleepless nights. Quality sleep is necessary for us to feel rested and refreshed. Really.

Again, diet and habit can be a major part of those sleepless nights, but noting how and when you sleep, and how you feel during the day may also give you some clues to getting a good night’s rest. Are you up at late at night and worn out by lunch? Do you drink caffeinated coffee, tea or soda to get going in the morning?  Do you eat lunch and then are ready to crash an hour later? Do you need sweet pick me ups in the afternoon to keep you going? All of these may be attributed to diet and habits. Changing those poor habits can help.

 If you are tense at night and have trouble falling asleep, learning to relax is key. Some women have found that listening to quiet music, meditating, or drinking a cup of herbal tea is quieting. Others have found that gentle exercise such as yoga, or stretching before bed time is helpful.

Although they are easy to reach for when you are sleepless and exhausted, sleeping pills just conceal underlying problems and can make you very groggy the following morning. 

Finally, realize that your body is trying to tell you something! It was designed to go through perimenopause and come out healthy on the other side with proper care. 

Learn to listen to it for clues.

 

 

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