Many women find turning 50 exciting and life-changing. It represents a new life chapter full of wisdom, experience, and opportunities.
However, some women may experience menopausal hot flashes during this phase, which can be uncomfortable and disruptive. You’re not alone if you have hot flashes over 50.
I once navigated the unpredictable terrain of perimenopause in my early 40s. Hot flashes, night sweats, mood swings, insomnia—you name it, I experienced it all. I have tried everything except HRT, and I have worked out what works for me and what doesn’t.
Today, I’m excited to share my findings about hot flashes and the things I did to transform my menopause experience.
What are Hot Flashes?
Hot flashes, also known as hot flushes, are sudden waves of intense heat that affect the face, neck, and chest. They can make you sweat, have a fast heartbeat, and turn your face red. Hot flashes may be caused by changes in hormones, especially when estrogen levels drop during menopause. These changes can throw off the body’s internal thermostat, causing sudden heat bursts.
Even though they can be caused by other health problems, most hot flashes are caused by menopause, which is when periods become irregular and then stop. In fact, hot flashes are the most common sign that a woman is going through menopause.
How to Manage Menopausal Hot Flashes
Even though menopausal hot flashes can be hard to deal with, there are a few things you can do to reduce how often and how bad they are.
Here are some things to consider:
Dress in layers
During menopausal hot flashes, wearing clothes that are light and airy and that you can layer can help control your body temperature. Choose clothes made of natural fibers like cotton and linen, which let air circulate better.
You can keep your room cool by using fans, opening windows, or turning on the air conditioning. Keeping the room cool and comfortable can help reduce the severity of hot flashes.
Regular physical activity can help control changes in hormones and make hot flashes less severe. Try to do moderate exercise for at least 30 minutes most days of the week.
Stress can bring on hot flashes and make them happen more often, so try to deal with it. Relaxation techniques like deep breathing exercises, meditation, and yoga can help you feel better overall and lower your stress levels.
Watch your diet
Some foods and drinks, like spicy foods, caffeine, alcohol, and hot drinks, can cause hot flashes. Watch how your body reacts to different foods and make changes as needed.
Hormone therapy may be an option for women whose menopausal hot flashes are so bad that they seriously affect their quality of life. Talk to a doctor or other medical professional about the possible benefits and risks of hormone replacement therapy.
Some women get better with natural treatments like herbal supplements (like black cohosh or evening primrose oil), acupuncture, or practices that help them be more mindful. Adding high-quality supplements to my daily routine was one of the best ways I found to deal with the symptoms of menopause. These natural allies have become my secret weapons, helping me deal with those hot flashes, night sweats, mood swings, and insomnia. It’s important to talk to a doctor before trying any alternative treatments.
I’ve put together a list of high-quality supplements for you to try in the video. Each one was picked for its high quality and lack of fillers or boosters. But it’s important to be very careful when buying supplements because the market is full of shady people who care more about marketing than the quality of their ingredients. Think of it as a possible minefield. If you know what to do, you can get through it safely.
It’s important to remember that hot flashes are a normal part of menopause, and even though they can be annoying, they don’t last forever.
Menopause is different for every woman, and it’s important to treat this time of change with self-compassion and patience.
If you’re over 50 and having menopausal hot flashes, know that you’re not alone and that there are ways to deal with them and make them less disruptive to your daily life.
You can get through this phase with confidence and grace if you know what causes your hot flashes, make changes to your lifestyle, and get the right medical advice. Take this part of your life as a chance to grow, learn about yourself, and gain power.