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[Article] Navigating Menopausal Symptoms: Dealing with Hot Flashes


Menopause brings various symptoms, and one of the most well-known is "hot flashes." You might have experienced that sudden wave of heat. In this article, we'll explore hot flashes, their causes, and coping strategies.

目次

Understanding Menopause

Notable Symptom: Hot Flashes

Coping with Hot Flashes

Understanding Menopause

Menopause refers to the period around five years before and after your period ends. With declining ovarian function, there's a rapid decrease in the production of the female hormone estrogen, affecting the body in various ways.


While menopause generally occurs around the age of 50, symptoms appearing during this time are collectively known as menopausal symptoms. If these symptoms significantly impact daily life, it's termed menopausal syndrome.


Notable Symptom: Hot Flashes

Menopause brings various symptoms, including physical issues like fatigue and headaches, and mental symptoms like irritability. Among these, hot flashes, characterized by upper body warmth, flushing, and sweating, are a typical and recognizable symptom.


Understanding Hot Flashes

Hot flashes involve a sudden sensation of heat and sweating lasting for 2-4 minutes, sometimes accompanied by an increased heartbeat. They typically start in the face and spread to the head and chest. The root cause lies in the decreased estrogen affecting the autonomic nervous system, disrupting the control of blood vessel dilation and constriction, leading to hot flashes.


ホットフラッシュの原因

更年期はエストロゲンの減少によって、自律神経が乱れやすくなります。自律神経は血管の収縮や拡張をコントロールする働きがありますが、この血管収縮と拡張のコントロールが上手くいかなくなることがホットフラッシュの原因です。血管が拡張して血流が一気に増えると、ホットフラッシュが起こります。


Coping with Hot Flashes

When experiencing warmth or flushing, consider the following remedies:


  • Wear breathable clothing and rest in a cool room

Physical interventions like wearing breathable clothes and ensuring proper room ventilation can alleviate body warmth and sweating.


  • Cool your neck

Dampening your neck with a wet towel or wet tissue can provide relief by cooling the major blood vessels in that area, helping reduce overall body heat.


  • Practice deep breathing

Deep breathing, a readily available technique, helps regulate the autonomic nervous system.


  • Incorporate aromatherapy:

Scents like geranium, lavender, clary sage, peppermint, lemon, and cypress are believed to have calming effects, potentially preventing or alleviating hot flashes.


  • Avoid stimulants, alcohol, and caffeine

Increased caffeine intake correlates with higher frequencies of hot flashes. Alcohol can induce a flushed sensation. While stimulants' direct impact on hot flashes is not clear, they might trigger facial flushing, necessitating caution.


  • Consume fiber and low-GI foods

Hot flashes are associated with blood sugar fluctuations. Opting for low-GI foods and a fiber-rich diet can help stabilize post-meal blood sugar levels.


Additionally, paying attention to meal intervals can be effective, preventing prolonged periods of low blood sugar, which may worsen hot flashes.

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