Hot flashes, irregular sleep patterns and skin changes- battle all these and more with simple solutions that will keep your menopause symptoms under control.
The average age at which the symptoms of menopause rear its head is around 45 years when the perimenopausal period begins. Most women will enter menopause around 51 years of age and the most common question that doctors receive is about how a woman will know when she is in menopause. Ideally, when a woman stops menstruating she is completely in menopause. Short term hormone therapy is often recommended but sometimes the risks of it can outweigh its benefits. Recent research shows that the symptoms of menopause can last for up to 14 years but knowing how to treat it with simple solutions can make life a hella lot more comfortable to breeze through.
Hot flashes are the most common symptom and it usually begins when a woman’s period stops and continue onwards for years after. Hot flashes is when a woman breaks out into hot sweats even if there is no apparent increase in the temperature in the room or climate. Heat begins in the chest and it spreads to the head and this can sometimes happen while sleeping and lead to cold sweats. The simplest solution to dealing with this is to wear comfortable clothing materials that can breathe easily. Natural fibers like cotton are recommended and set your thermostat or air conditioning at around 65 degree Fahrenheit. Some foods like caffeine and alcohol trigger these hot flashes so watch out for them as well.
Losing sleep over menopause is commonplace especially because breaking into cold sweats in the night can shake up the system and keep you alert instead of producing REM. Begin with a bedtime routine that you can stick to. Try to go to sleep and wake up at the same time during menopause. Schedule your exercise for before sunset and keep your bedroom free of unnecessary electronics that can disrupt sleep. Remove the TV from the bedroom and avoid browsing through the internet on your tablet or smartphone before going to bed. Alcohol and other stimulants should be avoided before hitting the sheets.
Hot flashes are often accompanied by a feeling of increased heartbeat which is another reason for irregular sleep patterns. A simple way to control this is to take control of your breathing and focusing on deep breaths until the heart returns to its normal pace. You also need to talk to your doctor about any irregular beat palpitations to rule out the risk of cardiac disorders.
Discover top tips for a healthy body and mind with our weekly wellbeing newsletter.
Join our mailing list today.