What to do against hot flashes? What helps? During menopause, the hormones of the woman are reversing: she changes from sexual maturity to senium (old age). The body is less and less of the female sex hormone estrogen, which makes many women bother. Typical symptoms of menopause include hot flushes, sweats and dizzy spells. To prevent this, hormone therapy is usually used. However, a few simple tips and proven remedies from nature also help against acute hot flashes and circulatory problems.
What are hot flashes?
Hot flashes, as well flying heat are known, attack-like heat attacks, which are often associated with sweats. Often the hot flashes are the first sign of hormonal change in the female body.
From about the age of 45, the woman's body is hormonally deformed and the menopause occurs. These bring several, more or less burdensome, physical complaints. Here, hot flashes are the most common and often the most distressing symptom.
What to do against hot flashes?
The heat attacks can be prevented with a few simple measures. Here are 5 practical tips that can help with hot flashes.
1. play sports
Walking, cycling, walking, hiking: Physical activity stabilizes blood pressure and strengthens the heart, circulation, blood vessels and muscles - and also keeps the temperature regulator in the brain in better balance.
2. Changing showers
Many menopausal women help with changing showers. You start with a warm shower. Then put cold water on the bottom of the foot and bring the shower up the outer leg and back on the inside. Treat the other leg as well as the arms with the same procedure. After warming up with a warm cast, repeat the cold showers twice more. The treatment should end with a cold shower.
If you do not find a replacement shower suitable for you, possible alternatives are alternating foot baths or knee and arm baths. Even water treading can help. Add cold water to the bathtub until it is just below the popliteal fossa. Then step on the spot for 60 seconds and with each step lift the leg completely out of the water.
3. Coffee and alcohol only in moderation
Caffeine and alcohol - as well as nicotine - can lower the estrogen level and thus irritate the temperature controller. Anyone who has hot flashes should therefore reduce their coffee and alcohol consumption to a cup or a glass and preferably not smoke.
4. Eat lightly
Plenty of fresh fruits and vegetables and fresh herbs should be high on the menu. Whole grain and dairy products are also recommended, while only a little red meat and low fat should be eaten. If you use vegetable fat, you can resort to olive or rapeseed oil.
And: drink at least two liters a day - preferably mineral water, unsweetened tea or juice spritzer. Together with exercise, light food reduces excess weight, has a balancing effect on all bodily functions and thus also reduces hot flashes.
5. Use natural resources: 6 proven home remedies
If you want to help your hormone levels to regain your balance, you can use herbal remedies. Some of them contain so-called phytoestrogens, which are similar to human estrogen. Therefore, these herbal remedies can have a positive effect on heat regulation and hormone balance.
It is important to use the funds for several weeks. However, you should be careful not to combine several preparations together.
Some proven natural remedies for hot flashes include:
- Black cohosh: The extracts from the rhizome of this plant are among the plant estrogens. They act like the body's own estrogens - without side effects such as hormone preparations. Take one tablet of the medicinal plant extract every day. These are available at the pharmacy. After one to two weeks, the effect occurs. By the way, black cohosh also helps with other complaints such as sleeping disorders, mood swings or headaches.
- Chaste Tree: The plant supplement helps especially at the beginning of menopause, when the cycle has not yet finally stopped. It stimulates the production of progesterone and activates the ovaries.
- Soy: Asian women hardly know menopausal symptoms. That's probably because they eat soy. Obviously, soy isoflavones act like plant estrogens. Dosage: at least 60 milligrams per day.
- Red clover: The native plant also provides the estrogen-like hormones and can help as a tea or dietary supplement to relieve the symptoms of menopause.
- St. John's: If the hot flashes are associated with depressive moods, St. John's wort is helpful. It must be taken daily, but only after a few weeks.
- Sage: If it is all about sweating, sage is helpful because of its antiperspirant effect. Two cups of sage tea should be drunk daily - warm, without sugar and swallowed. Alternatively, you can also take an extract in capsule form or as a tincture. Sage tea can basically be combined with everything.
Homeopathy as a remedy for hot flashes?
Many women also rely on homeopathic remedies such as globules for hot flashes. The small globules can relieve the symptoms of menopause and, in contrast to hormonal preparations, have no side effects.
Also, the treatment of hot flashes with Schüßler salts is often recommended. Generally, salts # 7 magnesium phosphoricum D6 and # 8 sodium chloratum D6 can be helpful in menopause. In case of hot flushes additionally No. 3 Ferrum phosphoricum D12 can be used.
What to do during hot flashes at night?
Many women experience hot flashes not only during the day, but also at night. The consequences are insomnia or lack of sleep. Here are some tips on how to deal with nocturnal hot flashes:
- Sleep with the window tilted. So always some fresh air comes into the bedroom.
- Make sure you have an optimal bedroom temperature. This is between 16 and 18 degrees Celsius.
- Get fresh sleep clothes ready. So sweaty things are quickly replaced.
- Put a big towel underneath. This is changed faster than a bed sheet.
- Use pajamas and cotton sheets. This is breathable.
- Relaxation exercises such as autogenic training or meditation can help to calm down and help you fall asleep faster.
What happens during hot flashes?
Hot flushes often manifest with a feeling of pressure in the head or a diffuse malaise. This is followed by an intense sensation of heat, which extends wave-like from the chest or neck area over the head, face and neck to the upper arms. The reason for this is a widening of the blood vessels, so that the blood circulation in the outer body regions is increased and the body temperature rises.
As a result, the skin reddened, it comes at the same time to sweats and sometimes a dizziness or nausea. These symptoms may be accompanied by palpitations and tachycardia, which is a natural reaction of the circulatory system. Most of the time, the pulse slows down quickly.
At the same time, the body fights against the heat attack by trying to lower the body temperature and cool the body by excessive sweating. If the heat has subsided, it often comes to so-called evaporation cold. Therefore, many women shiver and freeze after a flush and feel exhausted or tired.
Symptoms at a glance
Are you not sure if you are really suffering from hot flashes? Here is a summary of all the symptoms that describe how hot flashes feel:
- Increase in body temperature
- after the hot flash: shivering and exhaustion
What causes hot flashes during menopause?
The reason for hot flashes in menopausal women is probably the fall in estrogen levels. This estrogen deficiency causes one Increase in stress hormones such as adrenaline. It is believed that a sudden increase in such stress hormones can lead to heat attacks.
Another cause of hot flashes is probably in one Dysregulation of body temperature in the brain. Among other things, estrogen also influences heat regulation in the body. When hormone production of estrogen decreases, heat regulation no longer works properly and the nervous system responds by suddenly expanding the blood vessels to release heat. It comes to the symptoms described above.
Also the Lack of the sex hormone progesterone during menopause may be responsible for hot flashes. In addition, it can also trigger sleep disorders, as the hormone has a sleep-promoting effect.
Hot flashes: how often do they occur and how long do they last?
The frequency of hot flashes often varies widely from woman to woman. They can occur only once or twice a day or even 30 to 40 times. Most heat attacks last only a few minutes, rarely longer.
At the beginning of the menopause, hot flashes often overtake those affected, but over time the incidence usually declines. If the body has changed and the hormone levels are back in balance, the heat attacks disappear. Women usually suffer from hot flashes for up to five years.
Other causes of hot flashes
Hot flashes can not only occur in menopausal women, but also in young women or men.
Young women For example, the heat attacks can also occur during pregnancy and before birth or during the period. The reason here is usually the increased metabolism.
hot flashes with the man (And of course, in the woman) can also be caused, among other things by stress, nervousness or excitement. Even after eating, the heat attacks can attack you. The cause is usually in spicy or spicy food or the consumption of alcohol, coffee or black tea.
at older men Hot flashes and nocturnal sweating may be due to an age-related drop in testosterone. One speaks then of PADAM.
Hot flashes can also be considered Side effect of some medications occur. These include, for example, antiestrogens or aromatase inhibitors.
In addition, the heat attacks can also as Symptom of certain diseases appear. These include diabetes, hyperthyroidism, allergies and some types of cancer, such as breast cancer or prostate cancer. Also in the context of chemotherapy, the patient may be attacked by hot flashes.