Did you know October marks World Menopause Month? As the seasons change, it seems a significant time for shedding light on the intricacies of menopause, while offering support for women navigating this transformative phase of life.
Menopause represents the end of a woman’s reproductive years and typically begins in her late 40s to early 50s, but the exact timing can vary from person to person. It heralds the end of the menstrual cycle and the decline in the ovaries’ production of hormones, particularly oestrogen and progesterone. This hormonal shift leads to various physical, mental and emotional changes, many of which have been recently documented in TV programmes such as Kirsty Wark: The Menopause And Me, and Davina McCall: Sex, Myths and Menopause.
These changes accompany a unique journey for every woman, and being armed with both knowledge and practical solutions can make the transition smoother. Remaining cool, comfortable, and confident throughout your menopausal journey is key.
So, what are the common changes during menopause?
Hot Flashes: Hot flashes are sudden, intense feelings of warmth, often accompanied by redness and sweating. They occur due to changes in hormone levels affecting the body’s temperature regulation.
Irregular Menstrual Cycles: Fluctuating oestrogen and progesterone levels during perimenopause and menopause can cause irregular periods, eventually leading to the end of menstruation – the menopause itself.
Mood Swings and Mood Changes: Hormonal shifts can affect neurotransmitters in the brain, contributing to mood swings, irritability, anxiety, and in some cases depression.
Memory Problems and Difficulty Concentrating (Brain Fog): Changes in hormone levels, particularly oestrogen, can affect cognitive function, leading to difficulty with memory, concentration, and mental clarity.
Weight Gain: As oestrogen levels drop, metabolism often slows and can lead to increased fat accumulation.
Night Sweats: Night sweats are hot flashes that occur during sleep, causing excessive sweating and potentially disrupting rest. Hormonal fluctuations can trigger these intense night-time heat episodes.
Bone Density Loss: Oestrogen helps maintain bone density. As oestrogen levels decline during menopause, bone density decreases, increasing the risk of osteoporosis and fractures.
Vaginal Changes: Lower oestrogen levels can cause vaginal dryness, itching, and discomfort.
At ClearO2 we’re keen to lend a helping hand where we can. While it’s vital to visit your GP for advice about the menopause, we can offer a solution for some of the symptoms.
Plagued with hot flashes and night sweats?
You’re not alone. These are two of the most common menopausal symptoms. But why? The hypothalamus, a region of the brain responsible for regulating body temperature, is affected by declining oestrogen levels. During menopause, the hypothalamus mistakenly perceives the body is overheating and responds by initiating mechanisms to cool down, resulting in hot flashes and night sweats.
So can you combat menopausal hot flashes and night sweats?
Try these 10 strategies to stay cool and comfortable during menopause.
Dress in Layers: Wear lightweight, breathable clothing in layers, making it easy to adjust as your body temperature fluctuates.
Stay Hydrated: Drink plenty of water and avoid caffeine and alcohol, which can trigger hot flashes.
Cooling Fabrics and Bedding: Opt for bedding and sleepwear made from moisture-wicking and breathable fabrics to help manage night sweats. Try a cooling sheet on top of your usual bedding.
Healthy Diet: Incorporate a diet rich in fruits, vegetables, whole grains, and lean proteins to support overall health and minimise hot flashes.
Regular Exercise: Engage in regular physical activity to manage weight, enhance bone health, improve mood and reduce stress.
Cooling Mist Sprays: Use a cooling mist spray, like ClearO2’s Oxygen Mist – Eucalyptus, to provide instant relief during hot flashes and night sweats. Available in a mood-boosting collection of five different scents for various times of the day, the mists offer an instant solution. Try Orange and Aloe Vera for an uplifting feeling of joy, Lavender and Aloe Vera to sleep better and relax, Lemongrass and Aloe Vera to refresh the senses, Rosemary and Aloe Vera to get brain clarity when the brain fog hits and Eucalyptus and Aloe Vera to energise and extra cool.
Relaxation Techniques: Practise relaxation techniques such as deep breathing, meditation, or yoga to manage stress, which can trigger hot flashes.
Chill Your Pillow: Place your pillow in the freezer for a few minutes before bedtime to create a cooling effect during sleep.
Portable Fans: Carry a portable fan to provide immediate relief during a hot flash.
Keep A Diary: Note down where you are what you’re doing when you start to feel hot. You may notice certain triggers which you can eliminate.
