Hot Flushes in Perimenopause: Why They Happen and How to Find Relief
Hot flushes are one of the most recognisable and common symptoms of perimenopause, affecting up to 85% of women. They come seemingly out of nowhere, in the middle of a meeting, cooking dinner, or just relaxing, and suddenly you feel like you’re trapped in a sauna! But what exactly is happening in your body to cause these episodes? Let’s dive into the brain’s role in hot flushes, the critical part our hypothalamus plays, and explore natural ways to reduce the intensity and frequency of these episodes.
At the heart of hot flushes lies a complex process involving hormonal changes that affect our brain. During perimenopause, estrogen levels begin to fluctuate, causing a ripple effect throughout the entire endocrine system. These hormonal shifts disrupt the body’s thermoregulation — or its ability to manage temperature changes.
The Brain’s Role: Rewiring and Recalibrating
Our brain is in a constant state of communication with the body’s systems, monitoring and responding to changes. With fluctuating estrogen levels, the brain undergoes a bit of “rewiring”. These adjustments affect how the hypothalamus, often called the body’s thermostat, responds to temperature.In perimenopause, the hypothalamus becomes more sensitive to slight temperature changes. Where it once accurately gauged whether you were too warm or cool, it now sometimes interprets minor changes, as a sign that you’re overheating. This triggers the body’s natural cooling response: dilating blood vessels to increase blood flow to the skin, resulting in that sudden, intense feeling of heat we call a hot flush.This rewiring and recalibration process doesn’t happen overnight, either. The brain may take months, even years, to find a new balance as hormone levels fluctuate. As a result, you may experience varying intensities of hot flushes depending on your body’s day-to-day hormone levels, stress, lifestyle choices, and overall health.
Natural Ways to Reduce Hot Flushes
The good news is that there are natural strategies to help manage hot flushes and support your body’s transition through perimenopause. Here are some practical methods to consider:
Mind-Body Practices for Relaxation - techniques such as mindfulness, deep breathing, and meditation help activate the parasympathetic nervous system, reducing stress and supporting the hypothalamus’s role in temperature regulation. Practicing slow, diaphragmatic breathing when you feel a hot flush coming on can help it pass more quickly.
Balancing Diet with Phytoestrogens - certain foods, like soy, flaxseeds and legumes, contain phytoestrogens, plant compounds that support oestrogen metabolism. Adding these foods to your diet may help balance hormonal fluctuations and reduce the intensity of hot flushes.
Refresh with Hydration - staying hydrated is essential during perimenopause. Water helps your body cool itself and reduces the risk of experiencing severe hot flushes. Add a slice of cucumber or watermelon to your water to enhance the refreshing effects.
Dress to be Cool - wearing lightweight, breathable fabrics and dressing in layers can also help, as you can easily remove clothing if you start to feel too warm.
Herbal Remedies for Hormonal Support - \herbal supplements, like black cohosh, red clover, and evening primrose oil, have been traditionally used to support women’s hormonal health. While research is ongoing, many women report relief from hot flushes with these supplements. Always consult a healthcare professional before starting new supplements.
Movement and Regular Exercise - physical activity has been shown to reduce the frequency and severity of hot flushes. Exercise helps regulate stress, support mood, and improve circulation, which all play a part in thermoregulation. More gentle activities like walking, yoga, and strength training, rather than high-intensity cardio exercise, are great for reducing hot flushes and supporting overall well-being.
Cooling Strategies for Better Sleep - many women experience hot flushes during the night, referred to as 'night sweats', impacting sleep quality. To counteract this, consider using a cooling pillow, breathable bed linens, or a fan in the bedroom. Even taking a cool shower before bed can help reduce your core temperature, making it easier to drift into a restful sleep.
Understanding why hot flushes happen and how the brain is adapting during this time can offer a sense of control. By implementing these natural remedies and making small adjustments to your lifestyle, you can manage the intensity and frequency of hot flushes while supporting your body’s incredible ability to recalibrate and adapt.
Remember, perimenopause is a transition towards a new chapter of well-being. Embrace it with patience and compassion for yourself, and find comfort in knowing that your body and brain are working together to support this change.
Written by
Louise Calvert
from Live a Luminous Life
