Unleash The Heat With The O! Coach

Beat the Heat: 9 Strategies for Hot Flushes Become the go-to expert for women over 40: girlsgonestrong.com/menopause P1 For many women, hot flushes are more than a mere annoyance — they can be overwhelmingly unpleasant. You might sweat... a lot. If your skin color is lighter, your face might turn red, like you’re blushing furiously. You might be desperate for relief, rushing to open a fridge or freezer door, splash cool water on your face, step outside for a blast of winter air (or to roll in the snow)... or do whatever you can to cool yourself down. Minutes later, you might feel chilled and bathed in cold sweat. And your heart might feel like it’s racing or thumping out of your chest. None of this is fun. But if you’ve ever had them interrupt a work day, a meet- ing, an important event, or the chance to have a good night’s sleep... then you know their impact can go so much deeper. On top of it all, hot flushes can make it even harder to practice healthy behaviors, such as getting enough sleep and exercise. To reduce their severity and frequency, experiment with the following strategies to see what works for you and your unique body. You just might find some relief! #1: Explore Relaxation Techniques If you’ve ever felt your face flush while giving a high-stakes presentation, you likely understand how emotional stress can affect your body temperature. Add menopause on top of that stress, and you just might trigger an official hot flush. Day 4: Beat the Heat: 9 Strategies for Hot Flushes Become the go-to expert for women over 40: girlsgonestrong.com/menopause P2 How you react to the flushing can also affect its severity. If you’ve got a “no big deal” mindset, the heat may dissipate more quickly. On the other hand, if you worry your co-workers will notice the flushing and sweating, it can intensify the stress-flushing reaction.1 Relaxation techniques that help manage anxiety and the stress response may help interrupt this cycle. This may mean less frequent, and potentially less severe, hot flushes. Here are five evidence-backed strategies you can experiment with: 1. Hypnotherapy.2,3 2. Mindfulness-based stress reduction.4,5 3. Breathing techniques, especially long, slow, deep breaths with a focus on the exhale.6 4. Cognitive behavioral therapy.7 5. Yoga.8 #2: Cool Your Bedroom If hot flushes wake you repeatedly, try turning down your thermostat. You may also wish to use multiple layers of sheets and blankets. This will make it easier to kick off and pull on covers, as needed. If your partner objects to reducing the thermostat, consider exploring cooling pillows and mattress pads. For example, you could try a mattress pad cooling system (such as the ChiliPad, Perfect Sleep Pad, and the BedJet). As you sleep, these products circulate cool water or air through the mattress pad to keep it at your desired temperature. For a more budget- friendly option, you could try the Chillow, which you fill with water, put in the fridge, and then insert into your pillowcase to keep you cool. Day 4: Beat the Heat: 9 Strategies for Hot Flushes Become the go-to expert for women over 40: girlsgonestrong.com/menopause P3 #3: Dress in Breathable Layers To stay cool, choose clothing made from looser weaves and thinner materials. Hint: Hold your garment up to the light. If light rays pass through it, it’s more breathable than clothing that completely blocks light. Cotten, linen, and silk tend to work best for daily activities. For exercise, look for synthetic fabrics (usually nylon or polyester blends) that wick sweat. Bonus: Mesh panels, especially around the upper chest and back, can help to shunt heat away from your skin. #4: Keep a Change of Clothes Nearby This is especially helpful at night. If you keep dry pajamas or a nightgown close to the bed, you can change into it as needed without searching the bedroom or turning on the lights. (Bonus: You can get back to sleep faster.) You may even want to consider storing an extra blouse at work or in your car, just in case a daytime hot flush catches you by surprise. While this won’t help you avoid a hot flush, it can certainly help you better weather the after-effects — which can make the whole experience feel a bit less stressful. #5: Use a Fan You might keep a small, portable fan on your desk at work or handy in your purse. At the gym, situate yourself near one of the available fans or air condition- ers so you benefit from the airflow. Day 4: Beat the Heat: 9 Strategies for Hot Flushes Become the go-to expert for women over 40: girlsgonestrong.com/menopause P4 It may go without saying, but if your gym doesn’t have fans on site, ask for them. You deserve to be comfortable during exercise. Plus, you’ll be help- ing other women in the same situation. #6: Sip Cold Water Fill an insulated bottle with ice water and take frequent sips throughout the day, and especially during exercise. Cold water can both help cool you down and feel soothing during a hot flush. And even better — staying hydrated might help improve your body temperature regulation. #7: Spot Trigger Foods and Drinks Many women notice that particular foods and drinks make hot flushes worse or more frequent (or both). Try taking a few notes here and there when hot flushes happen, and see if you can spot a connection between the hot flush and what you might have had to eat or drink within the last four to six hours. Common triggers to keep an eye on include spicy foods, hot foods, caffein- ated beverages, heavy high-fat meals, and alcoholic beverages. #8: Talk to Your Doctor If you don’t get enough relief from the first seven lifestyle strategies, it’s worth asking your doctor about prescription medications — such as meno- pause hormone therapy (MHT) — that may help reduce or alleviate your symptoms. Day 4: Beat the Heat: 9 Strategies for Hot Flushes Become the go-to expert for women over 40: girlsgonestrong.com/menopause P5 Whether MHT is appropriate for you depends on many factors, including: o Your personal and family health history. o Your age. o Your stage of menopause (perimenopause vs. postmenopause). o How long you’ve gone without a menstrual period. Because of the complex benefits and risks, you’ll want to have an in- depth discussion with a medical provider who has experience prescribing MHT.9,10,11,12 #9: Remember It Won’t Last In the midst of a flush, it can be tempting to panic or get upset. “Why this, why now!?” you might think as you shake your fist at the sky. Unfortunately, this type of reaction can make things even worse — both in terms of the physical and the emotional response. While it might feel like you’re going to be uncomfortable forever, remem- ber that hot flushes will pass in a few minutes — and staying calm and taking long, slow, and deep breaths can actually help. Do your best to calm yourself through them. You could even tell yourself something like, “Yes, I’m hot and uncomfortable, but within 10 minutes I’m going to feel wayyy better. I can do anything for 10 minutes.” Feels a little more empowering, right?