What to do when perimenopausal hot flashes hit you
What can you do make perimenopausal hot flashes fade away faster when you feel the burst is coming?
If you are going through perimenopause and experience hot flashes you know how challenging those moments are. You don’t know when and where they can happen, at work, during a meeting or a presentation, at the grocery store or at the gym.
You feel embarrassed and would rather disappear.
Many people going through perimenopause report they left their job because they were feeling desperate and didn’t know what to do about perimenopausal symptoms.
Luckily there are some practices you can use to help you relieve perimenopausal hot flashes when they happen and I am going to show you exactly what to do.
Perimenopausal hot flashes: what are they
Hot flashes are a very common perimenopausal symptom which consist in a sudden overheating sensation starting in the chest or lower and rising up to the face. They can be accompanied by sweating, palpitations, shivering and extreme emotions.
They vary in frequency and intensity and affect many people going through perimenopause for a period of time that can vary from 1 to more than 7 years.
It is not very clear why they happen, no wonder as many of the symptoms and issues related to the menstrual cycle physiology haven’t been studied by the main stream medical science but just labelled as normal menstrual cycle troubles one has to put up with.
Enough of that.
It is thought that the drop in estrogen naturally happening during perimenopause somehow affects the hypothalamus temperature control functions. The hypothalamus senses overheating of the body and activates a cooling down response which results in blood vessel dilation and sweat.
Can I stop perimenopausal hot flashes?
The bad news is once hot flashes started, you can’t make them stop. The good news is you can use an array of practices that will help you make them fade away faster and decrease their intensity.
What not to do to soothe perimenopausal hot flashes
Please don’t stick your head in the freezer. Really.
Trying to cool you down exposing yourself to extremely low temperatures will not help as the overheating sensation is just the hypothalamus temporarily impaired ability to detect body temperature.
Even if it might sound counter-intuitive don’t go searching for:
- Ice cold drinks
- Ice packs
The most effective way to soothe perimenopausal hot flashes and decrease their intensity and duration is conscious breathing.
A tool you have available at all time.
When skillfully directed, breath has an immense calming, soothing, healing power on the body system.
So let’s see which are some of the easiest pranayama (yogic conscious breathing practices) techniques you can start using to soothe your perimenopausal hot flashes.
Perimenopausal hot flashes: breathe it out for a smoother ride
When you are at home or in any place you feel at ease, take all the time and space you can for yourself as soon as you feel the hot flashes rushing up.
Be it during the day or at night follow the steps detailed below:
STEP 1: You can take off one layer of clothes if that makes you feel more comfortable;
STEP 2: Sit in a comfortable upright position which can be Swastikasana, Padmasana, Virasana or Siddhasana. If sitting upright is difficult, sit with your back and head at the wall;