What Are Hot Flushes and Night Sweats?

Podcast Season 2 Episode 3 transcript.

Listen to Apple, Spotify, and our website - or wherever you get your podcasts!

Today, we're delving into the fiery realms of hot flushes and the nocturnal nightmares of night sweats during menopause.

Firstly, let's demystify hot flushes. Picture this: you're minding your own business, perhaps in the middle of a meeting or engrossed in a good book, when suddenly, a wave of heat starts at your chest and engulfs your entire body. That, my friends, is a hot flush. It's like having your tropical vacation without the sandy beaches or fruity drinks.

But what's really happening inside our bodies? Well, blame it on the hormonal roller coaster. During menopause, estrogen levels take a plunge, and this sudden drop can confuse the hypothalamus, the body's thermostat. It sends mixed signals, causing blood vessels to dilate and making you feel like you're about to spontaneously combust! The result? That unmistakable sensation of intense heat and flushed skin.

Now, let's talk about their sneaky nighttime counterparts – night sweats. Imagine waking up drenched in sweat, your once peaceful slumber rudely interrupted by the need to change your nightwear (if you wear any!), and soaking wet hair for the third time this week. Night sweats are like hot flushes' mischievous nighttime cousins and are linked to the same hormonal shifts that cause hot flushes. The body temperature rises, prompting the brain to send out signals that lead to excessive sweating. This can result in disrupted sleep, leaving you feeling fatigued and, let's face it, a bit irritable during the day.

So, how do we navigate these fiery episodes? There's no one-size-fits-all solution; it's about finding what works for you.

Some suggestions include the following :

• Wear light clothing made of natural materials like cotton.

• Keep your bedroom cool at night.

• Take cooler showers, use a fan, keep a hydrating mist handy and have a cold drink.

• Reduce your stress level, which is not always easy. Try to fit in some time for self-care in your busy schedule. CBT can also help manage hot flushes.

• Avoid or reduce potential triggers, such as spicy food, caffeine, hot drinks, smoking and alcohol.

• Exercise regularly but not late at night.

• Lose weight if you're overweight. Women who are overweight are associated with worse hot flushes during menopause, but the effect of weight loss on flushing is unclear.

For those considering hormone therapy, it's essential to consult with a healthcare professional to discuss the potential benefits and risks. Knowledge is power, my friends, and being informed about your options empowers you to make the best choices for your unique journey through menopause.

As we wrap up today's episode, remember you're not alone in this adventure. Embrace the changes, celebrate the victories, and know that the "Radio Menopause" community is right here with you.

Thank you for tuning in to another episode of "Radio Menopause." I'm Ruth Casaletto, signing off with a reminder that, despite the heat, we're navigating these waters together. Until next time, take care and stay cool!

#radiomenopause

Our First Menopause Cafe

Podcast Season 2 Episode 2 transcript.

Listen to Apple, Spotify, and our website - or wherever you get your podcasts!

Welcome to another episode of Radio Menopause. Today, we're buzzing with excitement as we discuss our first Menopause Cafe, which we held in the events room of our skin clinic studio.

Picture our studio, filled with people from all walks of life sipping tea and coffee (maybe eating the odd biscuit!) and sharing stories about their menopause journey. The atmosphere was filled with unity and understanding among the people present. And the topics we explored? They ranged far and wide, reflecting our participants' diverse experiences and concerns.

Towards the end of the event, we asked people to fill out an anonymous feedback form. One section asked for suggestions on topics we could focus on when inviting experts for question-and-answer sessions.

Topics suggested were Hormone Replacement Therapy. How does one navigate the decision to choose it? What are the options available? And when, if ever, is it time to stop HRT? Obviously, it's a hot topic.

Other discussion suggestions included natural remedies and supplements to alleviate symptoms. The group wanted to know more about the physical toll menopause can take on our bodies, including muscle aches, skin changes, and hair woes.

Of course, menopause isn't just a solo journey. It resonates through our relationships, impacting our families and partners in unexpected ways. How we navigate these shifting dynamics was mentioned as a popular topic to focus on for future discussions.

People were also curious about mindfulness and meditation and how they could help with hot flushes and mood swings.

Several times, people commented that they felt validated and relieved they were not alone with their symptoms.

It is clear that our Menopause Cafe events will inspire our regular podcasts, where we can share what people really want to talk about.

If you want to join a Menopause Cafe near you, please see the link in the description.

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Gut microbiome and menopause

Podcast Season 2 Episode 1 transcript.

Listen to Apple, Spotify, and our website - or wherever you get your podcasts!

The microbiome is a bustling community of trillions of microbes—bacteria, viruses, fungi—living in and on our bodies, playing an essential role in our overall health.

A decline in oestrogen levels triggers a cascade of changes in the body.  This also affects the delicate balance of our microbiome, influencing everything from metabolism to mood and quality of sleep.

In this podcast, we are going to discuss the Gut Microbiome.

A healthy gut microbiome plays a vital role in the metabolism of dietary fibre, amino acids, and hormones. It is also connected to the brain through chemical and immune pathways.

When the human body hits puberty, the gut microbiome changes through the teenage years into adulthood according to biological gender. This indicates that sex hormones are at least partially responsible for these changes.

Each person develops a unique microbiome identity as they age, which stabilises around the age of 40. This uniqueness is due to the individual’s lifestyle, diet, immunity, and metabolism.

Adult women initially have a more diverse microbiome than men. This difference fades with age, possibly due to the effects of menopause. In fact, the gut microbiome in postmenopausal women resembles that of men more than premenopausal women.

Menopause disrupts the gut microbiome. In menopausal women, the prevalence of certain bacteria leads to local inflammation in many different tissues, which can lead to insulin resistance, lowering metabolism and increasing fat gain. Gut flora disruption also results in gastric issues like bloating, stomach cramps and constipation.

To build and maintain a healthy Gut Biome:

Prioritise a plant-based diet to eat plenty of fibre that feeds our microbiome. These foods are called prebiotics and include apples, asparagus, onions, leeks, garlic, and legumes.

Probiotic-rich food includes fermented food like yoghurt, sauerkraut, miso or kimchi. You can also find probiotic supplements. 

Avoid anti-inflammatory medication when possible. Research shows that medications like ibuprofen cause an imbalance in the gut microbiome and erode the mucosal gut barrier, which can lead to ulcers. These medications should be used sparingly, but if there is a medical need for regular use, your doctor should prescribe another medication that protects your stomach.

Also, avoid artificial sweeteners. A study in the British Medical Journal found that aspartame and saccharin disrupt the balance and diversity of the gut microbiome.

Last but not least, finding ways to reduce stress and practising mindfulness has also been shown to impact the gut positively.

See our selection of supplements on our Amazon Storefront: https://amzn.to/3JtRBkv

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