Your biggest hormonal blindspot is
Estrogen & progesterone
During perimenopause, the transition leading up to menopause, women experience significant hormonal fluctuations that can lead to uncomfortable symptoms like hot flashes and night sweats. Estrogen and progesterone, two primary hormones, start to decline unevenly. Estrogen levels may drop suddenly or rise unpredictably, while progesterone steadily decreases. This imbalance can significantly disrupt the body's ability to regulate temperature, causing sudden and intense episodes of heat known as hot flashes, often accompanied by sweating and a rapid heartbeat. Night sweats are similar, but occur during sleep and can lead to discomfort, frequent awakenings, and disrupted rest.
These hormonal shifts have a direct impact on sleep quality and daily functioning. The sudden changes in body temperature can make it difficult to stay asleep or to get restful sleep throughout the night. This lack of quality sleep, combined with decreased melatonin production due to aging, can compound feelings of fatigue and irritability, making it challenging to maintain focus and energy levels during the day. The cycle of interrupted sleep and hormonal imbalance can lead to stress, heightened anxiety, and difficulty managing everyday responsibilities, underscoring the importance of adopting lifestyle strategies to mitigate these symptoms.
Your personalised action plan for
Fewer hot flashes and night sweats
1. Nutrition Guidelines:
Phytoestrogen-Rich Foods: Incorporate foods rich in phytoestrogens, such as flaxseed, soybeans, and chickpeas, which may help regulate estrogen levels and reduce the intensity of hot flashes.
Hydration: Drink at least 8 cups of water daily and avoid excess caffeine and alcohol, which can exacerbate hot flashes and dehydration. Herbal teas like peppermint or chamomile can be soothing in the evening.
Cooling Foods: Include naturally cooling foods like watermelon, cucumber, and leafy greens to help maintain body temperature and alleviate night sweats.
2. Sleep Optimization:
Temperature Control: Keep the bedroom cool by using fans or air conditioning. Breathable, moisture-wicking fabrics for sleepwear and bedding can also help reduce discomfort from night sweats.
Consistent Schedule: Maintain a consistent sleep schedule, going to bed and waking up at the same time each day to support the body's circadian rhythm.
Relaxation Techniques: Develop a calming pre-sleep routine that includes deep breathing exercises, meditation, or a warm (but not hot) bath.
3. Physical Activity:
Moderate Cardio: Engage in low-impact cardio like brisk walking, swimming, or cycling for at least 150 minutes per week. Exercise can improve mood and reduce stress, both of which may help alleviate hot flashes.
Strength Training: Incorporate strength training exercises 2-3 times per week to maintain muscle mass and support overall hormonal balance.
4. Stress Management:
Mindfulness Practices: Dedicate 10-15 minutes daily to mindfulness meditation or guided breathing to manage stress and anxiety, which can worsen hot flashes.
5. Cooling Strategies:
Layering: Dress in layers during the day to quickly adapt to temperature changes and reduce the impact of sudden hot flashes.
Cooling Devices: Use handheld fans or cooling neck wraps during the day for quick relief from overheating.
6. Support & Monitoring:
Regular Check-ins: Schedule regular check-ins with a healthcare provider or coach to monitor progress and make necessary adjustments.
Social Support: Seek out a support network, whether a coach, friends, or an online community, to share successes and challenges.
