It’s that time of the year again. It seems everyone has something to celebrate, whether it's Thanksgiving, Hanukkah, Christmas, New Year or all of the above and more. For a woman experiencing hot flushes, it can be a time of lowered self confidence or embarrassment. Let’s see if we can change this.
So today I want to chat about tips and tricks to help you not only survive this time of year but to also encourage you to get out and have some fun.
The first thing to consider is your clothing, make sure you choose an outfit that can be layered up and down to help you regulate your temperature. Look for breathable and quick-dry fabrics. Did you know there are clothing ranges that specialise in fashionable options for women transiting into menopause and struggling with temperature control? I have no association with any of these lines but I though I would share a few examples. Cucumber clothing and Become clothing.
There are also fashionable jewellery lines that focus on calling you down. Hot girls pearls are one line. Their freezable jewellery may just be what you need to stay cool. The Embrwave bracelet is another option.
Do you wear makeup? Before you add anything to your face, try splashing your face with cold water. Dry off and start by putting a primer on underneath your foundation to help keep the rest of your make up on when you start to sweat. It's also best to use a waterproof eyeliner or mascara to avoid nasty black smudges down your face.
Perfume is a toxic mix of chemicals. Do you really need to wear a scent? If you do, consider wearing an essential oil. Many reputable essential oil companies sell hot flush or menopause blends centred around Clary Sage. This has the added benefit of smelling nice and reducing your symptoms of menopause at the same time.
Make sure you prepare well beforehand. Have you packed everything you need? Do you know where you are going? How you are going to get here? If driving, where will you park? You want to minimise rushing around on the day and you really don’t want to be running around last minute as this can also trigger feeling hot and bothered.
On the day, get ready well before time. Heat in the from of showers, baths, hairdryer, hair straighteners have been known to trigger some women. Try a cooler shower and leave time to get ready and cool down before getting dressed.
Before you leave the house, have a large glass of water and consider putting a dose of electrolytes in it. Look for a clean electrolyte product with no artificial colours, flavours or preservatives. You lose electrolytes every time you sweat, so its important to top them back up, many women find preemptively adding electrolytes in reduces their frequency, intensity and duration of their sweats.
Aim to arrive at the venue early, if possible can you find a well ventilated, less stuffy place to sit? Once you have found your ideal location, breathe. Paced respiration is a breathing technique to reduce hot flushes. It is as simply as counting to 5 on the inhalation and 5 on the exhalation. You can do this from your seat or go to the bathroom if you want added privacy.
When it comes to getting a drink the 2 most commonly ordered drinks at a special events are coffee or alcohol. Both are known to promote the sensation of flushing. Maybe a glass of water or a herbal tea is a better option. Certain teas are beneficial during menopause and these include but aren’t limited to sage, chamomile, green tea and fennel. For some women, all forms of hot drinks trigger them so iced tea may be a better option. Water is always a winner! You may want to dress it up as sparkling water with fruit or mint in it. In regards to alcohol have you noticed if you can tolerate some forms better than others or are you best to avoid it altogether. The most common form of alcohol to promote flushes is red wine. Some women find they can tolerate white spirits better such as vodka or gin. Just make sure you don’t over do it or else you may be setting your self up for a sleepless night complete with palpitations and night sweats galore.
Food can be another problem. If you are eating out is there something on the menu that contains protein? Protein helps balance out blood sugar levels. Imbalanced blood sugar levels not only promote hot flushes but it can also increase anxiety levels and many individuals find social gatherings stressful enough. Specific food triggers vary with each women and its best to avoid all food sensitivities at the same time as you don’t want to trigger a digestive emergency or additional wind at this point. Common triggers to consider include: spicy foods, gluten and dairy.
I hope these hints and tips work and you have a fun, flush free holiday time.
But just in case you may want to pack a small handheld fan. If you find you are flushing you can fan yourself off or head to the bathroom and run your wrists under cold water if you don't have a fan handy.