How to combat hot flashes and other menopausal symptoms

• How to combat hot flashes and other menopausal symptoms
  • Menopause, the "hormone carousel"
  • Symptoms of menopause
  • What are hot flashes and in what stage of life do they occur?
  • Why do hot flashes occur?
  • What are the symptoms?
  • How long do hot flashes last during menopause?
  • Remedies for hot flashes during menopause
    • Healthy lifestyle
    • Phytotherapy
    • Vitamins and minerals
    • Hormone replacement therapy (HRT)
    • Bioidentical or natural hormones
    • More practical tips for everyday life
  • When is it advisable to see a doctor?
  • Dietary supplements help with hot flashes during menopause.

Menopause marks a time of significant changes in a woman's life, a transition that can bring new challenges, but also offers the opportunity to pay more attention to one's own balance.

If we understand what is happening to the body and recognize the signs that herald this phase, we can experience it more consciously.

Hot flashes, sleep disorders, and other physical symptoms are not an inevitable fate, but rather symptoms that can be managed with targeted strategies and daily decisions.

Menopause, the "hormone carousel"

Menopause marks the end of the menstrual cycle and the conclusion of the fertile phase. It is a natural, gradual process that affects the entire body and brings about profound hormonal changes.

During this phase, estrogen levels, a hormone important for female balance, begin to decline until they stabilize at a very low level. This decline impairs the regulation of body temperature, bone and heart health, mood, and many other functions.

In perimenopause, hormonal changes begin to become noticeable, but the period continues. The climacteric, on the other hand, describes the entire transition phase, which includes premenopause, menopause, and postmenopause. Knowing these terms helps you better understand the different phases and adapt your health decisions accordingly.

The signs of menopause appear gradually and are often subtle:

• Changes in cycle regularity;
• Mood swings
• a greater sensitivity to stress;
• Changes to hair and skin.

Some women experience minimal symptoms, while others experience more pronounced symptoms. The age at which menopause begins and its intensity are influenced by several factors, including lifestyle, genetic predisposition, metabolic health, and certain daily habits such as smoking and diet.

Symptoms of Menopause

Menopause affects the entire body, not just the reproductive system. The decline in estrogen and progesterone alters metabolism, the nervous system, and the circulatory system. This change is reflected in symptoms that affect both body and mind and deserve attention in order to be treated in a balanced way.

• Decreased libido, prolapse, urinary incontinence: Estrogen deficiency can lead to dryness and loss of tension in the tissues of the genital area, which has consequences for sexuality and urinary health;
• Osteoporosis, high blood pressure, arteriosclerosis, palpitations, hypercholesterolemia: Bones become more brittle and the cardiovascular system is exposed to greater risks. For this reason, a lifestyle focused on prevention is recommended during menopause.
• Alopecia, seborrhea, hypertrichosis: Hormonal changes also affect the appearance of hair and skin, which can become thinner, drier, or conversely, oilier, while hair growth can increase in unusual places;
• Depression, sleep disorders, nervousness, weight gain The decline in female hormones affects mood, sleep quality, and weight control. Insomnia, anxiety or irritability, and a slowed metabolism are common.
• Hot flashes as the most common symptom: This is the most characteristic complaint of menopause, a sudden feeling of heat that spreads from the upper body and can last from a few seconds to several minutes, often accompanied by heavy sweating and blushing.

What are hot flashes and in what stage of life do they occur?

Hot flashes, also often referred to as hot flushes or flushing, They are one of the most typical signs of the transition into menopause. It involves a sudden increase in the perceived body temperature, which mainly affects the face, neck, and chest.

Hot flashes can occur during perimenopause, a time when the menstrual cycle becomes irregular and hormone levels fluctuate, and can persist into menopause. In many women, they continue into postmenopause, albeit with varying intensity.

Hot flashes during the day impair daily life, as they occur at unpredictable times and can lead to social or professional discomfort.

However, waking up at night disrupts sleep and can lead to frequent awakenings, sweating, and difficulty falling asleep, which in turn contributes to fatigue and loss of energy during the day.

Why do hot flashes occur?

The physical mechanism that causes hot flashes is complex, but can be traced back to a drop in estrogen.

When these hormones decrease, the heat control center in the hypothalamus reacts more sensitively to stimuli and tries to dissipate the heat with vasodilation and sweating. The result is a sudden hot flash, often followed by a feeling of cold or chills.

In addition to the hormonal factor, several elements can intensify or trigger hot flashes:

• Chronic stress makes the autonomic nervous system more reactive and intensifies vascular reactions;
• some foods such as spicy dishes, alcoholic beverages or excessive caffeine consumption can promote the phenomenon;
• Changes in ambient temperature are also a factor that increases the likelihood of a seizure.

In addition, there are other factors that influence this, such as a genetic predisposition, taking certain medications, being overweight, or a sedentary lifestyle.

What are the symptoms?

Hot flashes manifest as a sudden feeling of heat that rises from the chest to the neck and face, sometimes accompanied by a racing heart, heavy sweating, and flushing. This feeling can last a few seconds or several minutes and often leaves a feeling of tiredness and discomfort.

At night, the symptoms can become even stronger. Night sweats interrupt sleep and are accompanied by heavy sweating and frequent waking, which impairs sleep quality. Over time, this lack of sleep can affect energy levels and mood during the day.

The consequences are not limited to physical ailments. Social and professional life is also affected by the most intense episodes. because you may feel uncomfortable in public or when engaging in activities that require concentration.

How long do hot flashes last during menopause?

The duration of hot flashes during menopause varies greatly from woman to woman. On average, this symptom can last from a few months to several years, with the intensity tending to change over time.

In the initial phase, when hormone levels fluctuate and the cycle becomes irregular, hot flashes may occur more frequently and intensely. Over the years, as hormone levels stabilize, hot flashes tend to decrease in both frequency and intensity.

The difference between the first few years and postmenopause lies in the body's ability to adapt to the new hormonal balance. Some women still suffer from persistent hot flashes ten years after their last period, while in others they subside relatively quickly.

Factors such as diet, stress management, physical activity, and genetic predisposition influence the frequency of hot flashes. A healthy lifestyle, the conscious use of natural remedies, and, if necessary, medical support can help reduce the duration and intensity of hot flashes and thus improve quality of life.

Remedies for hot flashes during menopause

Dealing with hot flashes requires attention and caution. A DIY approach may seem like the easiest option, but often leads to ineffective or, worse, unhealthy solutions.

Therefore, using safe and certified products is an essential step to protect the body during this delicate phase. A step-by-step approach, supported by professionals and high-quality nutritional supplements, allows for targeted symptom relief.

Healthy lifestyle

Daily choices play a key role. The most effective nutrition during menopause. This is the "hormone-friendly" version based on fruits, vegetables, whole-grain products and plant-based proteins, which supports metabolism and helps to control blood sugar fluctuations.

Moderate and regular physical activity, such as walking or light exercise, improves blood circulation, lifts mood, and strengthens bones and muscles. Relaxation techniques such as yoga, meditation, and mindful breathing help reduce stress, one of the factors that exacerbates hot flashes.

Limiting smoking, alcohol, and spicy food reduces the risk of sudden seizures. Controlling body weight and maintaining a balanced gut flora contribute to stabilizing hormone levels and improving overall well-being.

Phytotherapy

Phytotherapy offers various natural ways to alleviate hot flashes and associated symptoms. Plant extracts affect metabolic and hormonal processes without the side effects typical of some drug therapies. Their effect is often gentler and more gradual, but can last for a longer period.

• Soybeans: Rich in isoflavones, estrogen-like substances that can reduce hot flashes and support bone health;
• Red clover: contains phytoestrogens, which help to reduce the intensity of vasomotor symptoms;
• Evening primrose oil: A source of essential fatty acids that contribute to hormonal balance and skin well-being;
• Flax seeds: rich in lignans and fiber, they support hormone metabolism and bowel function;
• Cimicifuga Plant traditionally used to relieve hot flashes, sweating, and sleep disorders;
• Magnolia: known for its relaxing properties and support in stress management, it can promote a better emotional balance;
• Synergies with other plant-based ingredients: Combining different extracts can enhance the benefits and provide more comprehensive support. However, it is always advisable to have the safety and effectiveness of any dietary supplement assessed by a professional.

Vitamins and minerals

A targeted intake of vitamins and minerals can support the body during menopause and help to alleviate some symptoms.

• Magnesium: is involved in numerous enzymatic reactions and intervenes in the regulation of the nervous system, thereby helping to reduce irritability, insomnia and muscle tension;
• Vitamin C: known for its antioxidant effect, protects tissue from free radicals and promotes collagen synthesis, which is beneficial for the health of the skin and blood vessels;
• Vitamin E: It offers similar support by helping to counteract oxidative stress and improve microcirculation, elements that can also have a positive effect on hot flashes.
• Vitamin D and calcium: play a key role in bone health, which becomes more vulnerable during menopause.
• Omega-3s: They are found in oilseeds and fatty fish, support the heart, and reduce inflammatory processes that can worsen vasomotor disorders.

Supplementing these nutrients, preferably with expert advice, helps to maintain overall balance and protect the body in the long term.

Hormone replacement therapy (HRT)

Hormone replacement therapy (HRT) is one of the best-known methods for combating menopausal symptoms. It involves the controlled administration of estrogen and, in some cases, progestogen, to compensate for the typical hormonal decline during this phase.

Like any treatment, this one also has advantages and disadvantages. It can significantly improve quality of life, but it also carries contraindications and risks that you should discuss with your doctor. You should consider your age, medical history, and individual risk factors. Some women cannot use it for health reasons, while others prefer more natural alternatives.

Tibolone is a possible alternative to conventional hormone replacement therapy. It is a synthetic compound that specifically mimics the effects of female hormones and has effects on bones, mucous membranes, and thermoregulation. Here too, prescription and medical supervision are essential to ensure safety and effectiveness.

Bioidentical or natural hormones

Bioidentical hormones, or natural hormones, have the same chemical structure as the hormones produced by the female body. They are often advertised as a "gentler" alternative to conventional hormone replacement therapy. Their effect aims to more precisely mimic the hormonal balance and thus reduce side effects.

However, the scientific evidence is still limited and not always consistent. Some studies show benefits in reducing hot flashes and improving mucosal health, while others emphasize the need for further studies to assess long-term safety and effectiveness.

More practical tips for everyday life

By applying small, practical strategies, you can better manage hot flashes and feel more comfortable throughout the day.

• By wearing multiple layers of clothing and natural fabrics such as cotton or linen, you can quickly adapt to temperature changes and better wick away body heat.
• Ventilating the rooms and maintaining a constant temperature in the house promote thermal comfort and reduce sudden changes that can trigger hot flashes.
• At night, use light, breathable bedding, place a glass of water on the nightstand, and ensure good ventilation to reduce waking up due to sweating.
• Strategies such as deep breathing before going to bed or short stretching exercises in the evening can contribute to more stable sleep.

Finally, there are some women's health apps that allow you to monitor symptoms day by day, track the frequency of hot flashes, record changes in sleep, and receive reminders for check-ups.

When is it advisable to see a doctor?

Very intense or frequent hot flashes that impair sleep and social life require a clinical examination. A consultation with your gynecologist or general practitioner can help determine whether significant hormonal imbalances or other underlying conditions are present.

Symptoms such as palpitations, weight changes, unusual bleeding, or persistent joint pain also require attention. During menopause, regular check-ups and targeted examinations such as blood tests, pelvic ultrasounds, and bone density measurements are valuable tools for preventing more serious problems during this phase of life.

Dietary supplements against hot flashes during menopause

Integrating a balanced lifestyle with targeted products can make it easier to cope with hot flashes and other typical symptoms of menopause.

A daily routine that combines a balanced diet, moderate physical activity, and nutritional supplements helps to support the hormone system and maintain well-being and energy.

Dietary supplements can be a valuable aid, especially when daily life makes it difficult to consistently maintain an optimal diet. It is important to choose safe, tested, and certified formulations and to favor companies that guarantee the traceability and control of raw materials.

RedMoringa offers a special nutritional supplement for menopause with Moringa, Soy and Cimicifuga, rich in natural isoflavones that reduce hot flashes, support the hormonal balance and promote weight control.

Discover the RedMoringa nutritional supplement for menopause, the result of research, a controlled supply chain and Made in Italy quality, designed to specifically support your daily well-being.

GO TO THE MENOPAUSE SUPPLEMENT

Sources:

• Cleveland Clinic