Natural Ways to Manage Hot Flushes

Podcast Episode 11 transcript.

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A few followers messaged, wanting us to look into natural ways to help with hot flushes. So we've done some research, and here it is! I hope you find this episode helpful!

Hot flushes (or flashes) are unpredictable and tend to hit without warning. While some women are lucky enough never to struggle, others might experience a few a month or even a few a day!

Research suggests that decreased oestrogen causes the body thermostat (the hypothalamus in the brain) to become more sensitive to slight changes in body temperature. So when the hypothalamus senses that the body is becoming warm, it goes into panic mode and starts a hot flush to cool you down quickly.

A hot flush might feel like

• a sudden red flush with heat spreading through your face and body

• Sweating

• A change in mood and sudden lack of focus

• Faster heartbeat

• Tingling in the fingers

You might feel a hot flush lasts forever. However, the average lasts around 4 minutes.

Here are some tips that might help you!

1. Choose your fabrics! Check your labels—avoid synthetics and tight-fitting clothes. Loose-fitting clothes made with natural materials like cotton and linen allow air to circulate and cool your skin. We suggest choosing colours that do not show any sweat patches. Dress in layers that can be removed at the start of a hot flush. Choose natural fabrics even for your nightwear to reduce night sweats.

2. Nighttime Sleeping. Open windows help circulate air and reduce room temperature, benefiting everyone. Be prepared! Keeping a drink of water, a small towel, and maybe a spare T-shirt handy will save you from fumbling around in the dark if you get one! Instead of heavy duvets - try layering blankets and sheets.

3. Gadgets. Many women swear by having a little fan and a cooling face mist. We found a few gadgets like cooling tubes, neck fans, and a cooling necklace. We've' attached links for you to discover; they might be worth a try!

4. Food & Drink. Use a diary to identify foods that might trigger a hot flush and avoid them. The most common triggers are Alcohol, caffeine, spicy chillies and curries, and hot drinks. Some studies show that eating oestrogen-rich foods—such as soy, fruits, grains, nuts and seeds, and vegetables—helps. Keeping a diary not only identifies triggers but is also an excellent tool for having a more effective conversation with your doctor. 

5. Weight management. Women who are overweight generally struggle more with hot flushes and night sweats. Being overweight also leads to long-term issues, so it's' worth focussing on a healthy diet (no quick fads here). However, having hot flushes does not automatically mean you are overweight; women within a healthy BMI range also get hot flushes.

6. Exercise. Intentionally breaking a sweat while exercising has been found to reduce the chance of having a hot flush or night sweats.

7. Temperature. If you are having a hot flush, use Ice packs if they are handy. Generally, showers (and baths)should be lukewarm, not hot.

8. Smoking. Studies have shown that cigarette smoking increases a woman's risk of hot flushes, especially those that are considered severe - independent of estrogen levels.

9. Relax. Remember that worrying about having a hot flash increases the possibility of having one, like a self-fulfilling prophecy. Don't fight a hot flush- this only increases adrenaline and makes it worse - go with the flow - focus on your breathing - slow it down and keep your focus.

10. Supplements: Vitamin B helps the body create and use oestrogen; Vitamin D helps with oestrogen production; Vitamin E may help reduce hot flushes and insomnia. Various sites mention Sage - Evening Primrose - Ginkgo & Ginseng - black cohosh, or red clover. There might be no significant clinical evidence for these, but there's no harm in trying them, especially if you are not taking any medications. If you are, speak to your pharmacist or healthcare practitioner to check for interactions, as even natural supplements can affect medication.

11. Complementary therapies, like acupuncture and reflexology, can help. We will discuss these in future episodes. We always advise researching and checking a practitioner's credentials before trying these therapies.

12. Choices. Some women prefer using just natural remedies and no HRT. This is a choice that every woman will have to make for herself. However, there is no doubt that HRT, especially gel, is one of the most effective treatments for relieving hot flushes. 

I love researching all things natural to see if they are safe and effective. Still, I also believe that medication can be used as and when needed. Of course, medication comes with side effects, but if you're struggling, it's worth having a conversation with your GP. We would recommend trying HRT first, but in the rare occasions where HRT cannot be used, other medications like antidepressants have been found to help and have been used to help with hot flushes. 

A new medication, fezolinetant, has recently been approved for hot flushes but is not yet available on an NHS prescription. 

Follow the link between this medication:

https://www.webmd.com/drugs/2/drug-186678/fezolinetant-oral/details

#radiomenopause

Navigating Cardiovascular Changes in Menopause

Podcast Episode 10 transcript.

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Today, I’m talking about cardiovascular changes in menopause.

Oestrogen provides a protective effect against cardiovascular disease, so after menopause, women’s risk for this disease increases significantly.

Menopause is associated with an increase in blood pressure, weight, obesity and cholesterol. 

It is important to view menopause as an opportunity to make lifestyle changes and proactively manage your health. Schedule at least annual check-ups and blood tests with your doctors. Make sure you check your BP regularly. Discuss your results with your nurse, doctor or practice pharmacist.

Research shows that there are a few simple and very effective lifestyle measures that help prevent heart disease.

One step is to minimise harmful substances like smoking and alcohol. Increase Physical Activity & eat a healthy diet to maintain a healthy weight. Being within a healthy weight range puts less stress on the heart and helps control blood pressure and blood glucose levels.

Regular physical activity also strengthens the heart and reduces stress. Small changes like walking instead of driving or taking the stairs instead of a lift will make a difference physically, emotionally, and psychologically.

Nutrient-rich foods, like colourful fruits and vegetables, whole grains, and lean proteins, can help support heart health. Reducing your salt and saturated fat will have a positive effect on blood pressure and cholesterol levels. You can do this by having side salads with your dinner, swapping white bread for wholemeal bread, or swapping meat for fish and vegetarian meals once or twice a week. Adding berries and chia seeds to your yoghurt or cereal instead of honey or sugar helps blood sugar levels. Some supplements like garlic and phytosterols are thought to help maintain a healthy cholesterol balance.

Stress can increase heart rate, cholesterol and blood pressure. It can cause disorders in blood clotting, which can lead to erratic heartbeats (called arrhythmias) and possibly even heart attacks. Chronic stress can also affect the heart indirectly. How many people comfort-eat or have an alcoholic drink or smoke to calm them down? People who are worried or stressed tend to sleep poorly, exercise less and make unhealthy food and lifestyle choices, all of which hurt heart health.

As always, I encourage you to speak to your healthcare professional if you struggle. Chatting with friends or family, walking in fresh air or listening to a mindfulness podcast can help you cope with stress.

I hope you have enjoyed this episode on Cardiovascular Changes in Menopause and that you now understand how a decline in oestrogen makes women more prone to cardiovascular issues. I hope you feel inspired to ask for help, discuss HRT with your healthcare provider, and make additional changes to help you age healthily and actively.

#radiomenopause

Oral Health During Menopause

Podcast Episode 8 transcript.

Listen on: Apple, Spotify, Website

Today, I’m talking about oral health during menopause.

Research suggests that hormonal changes during menopause can contribute to an increased risk of gum disease. 

The main menopausal oral symptoms are dry mouth, sensation of painful mouth (PM) and, less frequently, burning mouth sensation (BMS)

Painful oral symptoms (PM) are associated with reduced saliva, experienced as dry mouth. Dry mouth complications include becoming more prone to gum infections, receding gums, ulcers, oral thrush, and anaemia.

Burning Mouth Sensation (BMS) is a major complication and chronic condition characterised by a burning or cutting sensation of the mouth, tongue, or lips, sometimes accompanied by a distorted taste.

Menopause can also affect bones throughout the body, including our skull and reduces the anchorage that the jaw has on the teeth. This can lead to loosening of teeth.

Gum disease is not just about teeth. It's linked to broader health concerns, such as heart disease and diabetes. Ignoring the signs could have serious consequences.

Bleeding gums, persistent bad breath, and changes in the appearance of your gums can be indicators of gum disease. If you notice any of these symptoms, it's essential to schedule a visit to your dentist.

You can take various steps to maintain good oral health during menopause. 

Prioritize regular dental check-ups and cleanings. As dentists’ waiting times are long, book your check-ups in advance. Your dentist can identify early signs of gum disease and guide you on preventing further issues.

Maintain a consistent twice-daily oral hygiene routine. Brushing, flossing, and using an antiseptic mouthwash can help keep your gums healthy. Drinking water, chewing gum, or using moisturising mouth sprays will help if you suffer from dry mouth. 

Consider making some lifestyle adjustments. Quitting smoking, maintaining a balanced diet, reducing the amount of sugar you consume and managing stress can all contribute to oral health. It's all about taking a holistic approach to well-being.

I hope you enjoyed this episode on oral health during menopause and now understand what to look out for and what you can do to keep your healthy smile!

#radiomenopause