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Opvliegers oorzaken & 10 tips om deze te voorkomen

Hot flashes causes & 10 tips to prevent them

by Viv Support in Blog

Hot flashes are one of the most common symptoms of menopause. They often cause unpleasant symptoms, such as a sudden feeling of warmth, turning bright red, patches on the neck, and excessive sweating.

These are annoying symptoms that you won't be happy about and that can sometimes put you in embarrassing situations. Like suddenly feeling very hot and turning red during a job interview or a presentation. Really not pleasant. In this blog, I explain what hot flashes are and give you tips on what you can do to prevent them.

At what age do you start experiencing hot flashes?

You can start experiencing hot flashes as early as around the age of 40. How often you get hot flashes varies from woman to woman. For some, it's a hot flash and that's it, while others have to deal with them for about ten years (or even more).

If you are one of the unlucky ones, it is important to alleviate the symptoms as much as possible. We are happy to help you with that! But first, let's briefly consider why you suffer from those hot flashes?

What is the cause of hot flashes?

Hot flashes are caused by fluctuations in hormone balance, with a decrease in the hormone estrogen being a particular culprit. The heat center in your brain becomes dysregulated by these hormonal changes, and that can trigger those hot flashes.

Can you prevent hot flashes? I'll give you 10 tips!

It may not be possible to prevent these hot flashes entirely, but these are helpful tips that help reduce their frequency and intensity:

1. Clothing : natural materials and 'layers'

Wear clothing made of natural materials, such as cotton or linen. Avoid synthetic fabrics. Dress in layers so that you can quickly remove one or more layers during a hot flash without having to sit in your bra.

2. Avoid triggers of hot flashes

Spicy food, caffeine, and alcohol can cause or worsen hot flashes. Try to avoid or limit these.

3. Eat healthy and unprocessed

Choose unprocessed fresh foods with plenty of healthy fats, sufficient protein, and moderate carbohydrates. No sugars. Try to eat 350-500 grams of vegetables daily, 2 to 3 pieces/portions of fruit, a handful of nuts, and regularly fish, shellfish, and poultry. Want to know more about hormone-friendly eating? Then read this blog.

4. Support your estrogens

You support your estrogen production in a healthy way with cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, kale, and collard greens.

5. Stress management for hot flashes

Stress can worsen hot flashes. Try to reduce stress through sufficient outdoor exercise (walking through the woods or on the beach is really good for you) and relaxation techniques such as deep breathing, meditation, or yoga. And increase your stress resilience with cold showers, intermittent fasting, and sauna visits (check if the latter feels right for you). See what gives you energy and add it to your schedule. Read this blog for advice.

6. Your liver is important for hot flashes

Your liver breaks down hormones. Support your liver's function with healthy vegetables, sufficient exercise, and sleep. Drink little to no coffee and alcohol. Avoid exposure to hormone-disrupting substances in plastic packaging, canned goods, cosmetics, and cleaning products.

7. Guts - vegetables, vegetables & vegetables

Your gut or digestion forms the basis of your (hormonal) health. Your gut, and specifically your gut flora, thrives on fiber-rich foods, which are found primarily in vegetables. That is why it is so important to eat two portions of vegetables daily. Also consider fermented foods, such as sauerkraut, kimchi, capers, and pickles. Your gut flora loves those too.

8. Ambient temperature : keep it cool

Keep your surroundings cool with an air conditioner or a fan. Open windows and use thin cotton or linen sheets to sleep under.

9. Regular exercise for fewer hot flashes

Regular physical activity can help reduce hot flashes, such as walking, swimming, or cycling. It is best to avoid training that causes you to overheat for the time being.

10. Sufficient sleep for adequate recovery

Ensure you get enough sleep to help your body recover and improve your overall well-being. Also read this blog: Sleep better and more soundly? You can do that with these tips.

How often do I get hot flashes? Every woman is unique.

It is important to remember that every woman is unique and that hot flashes can therefore manifest differently in everyone, in terms of frequency and intensity. Who knows, you might even discover a pattern where you are specifically bothered by certain triggers. It can then be helpful to keep a diary to identify these patterns in hot flashes and determine how you can reduce or alleviate them as much as possible. How often you experience hot flashes is therefore primarily a personal matter. Some hardly suffer from them, but others are unfortunately confronted with them daily.

Consult a gynecologist: if hot flashes are severe and interfere with your daily activities, a doctor may be able to recommend other treatment options, such as hormone therapy.

Herbs are a good remedy for hot flashes

These wonderful herbs have been proven to help with hot flashes:

• Black cohosh (Actea racemosa) is also known as women's root. It is an herb to support you during the (pre)menopausal phase. This is the most commonly used herb to assist you during this period.

· Red clover (Trifolium pratense) is a small plant with red flowers that you can commonly see in your own environment during the summer. Red clover helps with typical menopausal symptoms, such as hot flashes, night sweats, mood swings, and irritability.

JOIN Fantastic 40+!

To provide women with extra support during this phase of change, I have put together a wonderful new online program, Fanstastic 40+. I mentioned it briefly earlier. In it, I tell you everything you need to know to navigate this phase as smoothly as possible.

Join us and remain the most radiant, energetic, and beautiful version of yourself. With as little trouble as possible from those annoying hot flashes. I wish that for you wholeheartedly. You can find all information about the Fantastic 40+ program via this link .

Follow us on Instagram for inspiration and advice as well .

Love, Viv

P.S. You can always send me an email or ask via Insta if you want to know more about the herbs I mention.

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