Are you tired of hot flushes and night sweats disrupting your daily life? You are not alone. Many women suffer from these symptoms during the menopause, but there are ways to minimize their effects. In this blog, we'll give you eight tips on how to get hot flushes and night sweats under control and improve your overall quality of life.

1. dress in layers

Heat can trigger hot flashes, so it's important to dress in layers. Think about the temperature fluctuations you will be exposed to throughout the day and plan your clothing accordingly. This way, you can easily remove layers when you get too warm and put them back on when you feel cool.

2. create a cool bedroom

Night sweats can be prevented by keeping cool. Lower the temperature in your bedroom before you go to bed and use a fan to circulate the air. Cotton bedding and clothing will allow your skin to breathe, keeping you cooler. You should also keep an ice pack or a glass of ice water on your bedside table to cool you down if you sweat during the night.

3. move

Regular exercise can help relieve hot flushes, even if you might not think so. Research has shown that people who don't exercise are more likely to get hot flushes. Exercise also helps you maintain a healthy weight, which is associated with fewer and less intense symptoms. Just make sure you exercise in a cool place and dress in layers.

4. eat the right foods

The right diet can also help with hot flushes. Try to eat small, light meals and avoid spicy foods that can trigger the symptoms. Some foods contain plant estrogens that can help balance hormonal changes, such as dried beans, chickpeas, flaxseeds, fruits, grains, lentils, soybeans and vegetables.

5. maintain a healthy weight

Being overweight or obese can make hot flushes worse. But maintaining a healthy weight can help to alleviate the symptoms. Try to eat a healthy diet and exercise regularly. Even simple changes like taking the stairs instead of the elevator can help.

6. stop smoking

Did you know that smoking can make hot flushes worse? This is true, especially if you are overweight. Quitting smoking before the age of 40 has been shown to reduce the likelihood of hot flushes and night sweats. It's also good for your heart to stop smoking, which is particularly important during menopause.

7. know your triggers

Avoiding common triggers such as alcohol, caffeine, hot drinks, excessive heat, hot weather, spicy food, stress and tight clothing can help you avoid hot flashes and night sweats. Keep a diary or journal of your symptoms to recognize your personal triggers and avoid them if possible.

8. talk to your doctor

If you're struggling with hot flushes, don't hesitate to speak to your doctor. There are a number of treatments that can help alleviate symptoms, such as prescription or over-the-counter medications, hormone replacement therapy and complementary treatments like meditation, deep breathing and acupuncture. Your doctor can help you find the best treatment plan for you.

We hope these tips will help you to keep a cool head and feel comfortable during your hot flushes!