Flashing - Accepting the Change

Flashing is my term for hot flashes, flushing and night sweats. On my journey into menopause, flashing has been the most bothersome symptom of all for me.

Hot flashes are defined as a sudden feeling of feverish heat. As a result, you can experience a red flushed face as well as sweat in places you never knew could sweat! Hot spots can be over your face, neck or chest. I sometimes feel them on my upper back. They are embarrassing, because it seems like no one else is hot, but you! Night sweats are just basically hot flashes, at night, when you’re trying to sleep.

So, a few years ago I was talking to a doctor during a presentation (I was in Palm Springs, California so it was 110 degrees outside) and I started flashing…

As I was talking, I could feel the sweat start beading up on my upper lip. Then I noticed my whole body was starting to sweat. Beads started to pool on my neck and they began to run down my back. I was dressed professionally and probably should have worn something not as confining, but I had an appointment and I wanted to look good. After about a 20-minute presentation I got up to leave and I noticed a wet spot on the chair I was sitting on. The sweat had rolled all the way down my body and through my skirt. It was sooooo embarrassing! I quickly tried to dry it up with my skirt, but then I noticed the doctor was standing up behind his desk and following me out the door. I’m positive he saw it, but bless his heart, he acted like he didn’t.

Changes in symptoms of flashing

I still have an occasional hot flash, and it seems like they come on when I am either stressed, giving a presentation for work, or when I’m dressed up in too many layers of clothing. My long hair is starting to make me hot too, probably due to the increase in temperatures outside. As a result, my hair has been up a lot lately.

A few months ago, I started feeling the night sweats again. The weirdest thing about them, is that they have changed. First of all, when I started having night sweats, I was hot one minute and freezing the next, (doing the night sweat dance) and they went on all night long. However, they have changed recently, and now I sleep for 5 or 6 hours and then when I even remotely start to wake up, I get hot immediately. After that, I throw my covers off with a vengeance.

Hot flashes/night sweats are a symptom of menopause and the jury is still out on what the exact cause is. However, during menopause our bodies begin to decrease the amount of estradiol and progesterone. Because of the changes in our hormones, our hypothalamus (our body’s thermostat) becomes more sensitive. During this time, our hormones are fluctuating (sometimes drastically) and this can cause issues with flashing. Remember… its normal, you’re normal!

The average age of menopause is 51. However, this age can vary from your late 30’s to late 50’s. To be sure, your OB/GYN can run blood tests to check for hormone levels.

As I enter this stage of my life, I am continuously trying to find ways to help alleviate the symptoms of menopause naturally. So, I know natural remedies are not going to work for everyone, however, I do have some suggestions that might help.

Some tips to reduce flashing

Wear your hair up off your neck. Sounds simple, and it is, but it really works!
Wear clothes, pajamas and underwear that are made with cotton or moisture wicking fabric. Lightweight and less material work the best.
Drink cold drinks – Not Hot! Drinking hot drinks will make you feel warmer (especially caffeine).
Eat food high in phytoestrogens- (i.e. Soybeans Tofu, miso, chickpeas, flaxseeds, sesame seeds) Hot flashes are at much lower rates in Asian countries where they eat a lot of soy-based foods.
Sleep with sheets that are made for hot sleepers. (see below)
Always keep your room cool when you sleep. My optimal temperature is 71 degrees. I also have a fan circulating the air. Don’t let the fan blow in your face though, it can cause unwanted allergy problems.
Progesterone cream (see below) that is applied topically daily.
Take cool showers- hot showers make you hot! Duh!
Reduce your stress level. Take up meditation or yoga. Relax more.
Don’t smoke! Studies show that smokers have more hot flashes.
Keep cold water with you at all times and drink it throughout the day.
Avoid alcohol – Alcohol can increase your body temperature. For me, wine is the worst!
Exercise – studies have shown that exercise can reduce the frequency of hot flashes and can improve other non-vasomotor symptoms including depression, anxiety, and insomnia. Don’t think you need to become a world class athlete. Walking is a great exercise.
Keep out of the sun. For instance, I’ve noticed that if I have been out in the sun and my skin is hot, then I am hot all over when I try to sleep.
Don’t put lotion on your body before bed. For me, it keeps my skin from breathing and makes me hotter.

What I tested

So, I decided to put my menopause (night sweats) to the test… I wanted to make my nighttime sleep routine as comfortable as possible, and I have to say, I have noticed a big difference just implementing some simple changes to my routine.

Progesterone cream

As mentioned above, I tested progesterone cream. I started using Progesterone cream because my body still had estrogen and due to the imbalance, I started supplementing with the progesterone to try and balance out my hormones. So, I decided to try a few brands to see which one I felt worked the best. I tried 3 different brands and the one that I think worked the best was Now Progesterone Cream. I ordered it on Amazon.com.

Sheets

Next, I went on a mission to find bed sheets. I have a pair of sheets that I really like, but I tried to find some more, and apparently, they are discontinued. (Martha Stewart 70% cotton,30% Tencel Lyocell) So, I went on a quest to find the best sheets for hot sleepers (including night sweats) I recently tested three different sets of sheets, all promising a cooler night’s rest. I researched all of them before I ordered them. In addition, I contacted the manufacturer to find out which set of sheets they would recommend. The ones I tested were:

PeachSkin Sheets Performance Sleep fabric – price is about $80.00, I got mine on sale for $55.00. The fabric is a microfiber that claims to wick away moisture. Additionally, they claimed softness. (which they were)

Boll and Branch – Percale Sheet Set – price is about $260.00 normally (California King), I got mine on sale for $210.00. The fabric is 100% cotton and again they claim soft, crisp and cool sheets.

Rivet Cotton Tencel Bed Sheet Set – The normal price on Amazon was 80.00, however, I got them on sale for $37.00 (amazon day) The fabric is 70% cotton and 30% Tencel. They claim cooling and softness.

Before I give my results, I need to clarify that every BODY is different, so what works for me may not work for you. You need to find out what material works best for you.

However, my favorite sheets were the Rivet Cotton/Tencel Blend Sheets. The sheets are soft, they don’t wrinkle, and they are the coolest ones that I slept on. What I found out, is basically the 70/30 combination is the best for me. I let my husband in on my experiment, and he agreed with my conclusion.

Pajamas

Finally, I tested pajamas. Yes, I know that some people sleep naked, and that’s great. However, I don’t… I recently bought some 100% cotton nightgowns from Amazon, and I love the lightness and comfort of them. Honestly, the only thing I would change, is I would get them in a shorter length next time. Apparently, I sleep like a crocodile (I roll over all night long) and my pajamas get tangled around me. For years I wore a t-shirt and pajama shorts to bed, but I guess they must have had some sort of polyester blend and they made me hot.

As I’ve mentioned in my website, there are many ways to treat flashing. Under the menopause tab on acceptingthechange.com, there are many over the counter, prescription and holistic ways to treat flashing.

Just remember… we are all in this together. If you’re experiencing any kind of flashing, keep trying different suggestions. Try the tips I mention above, they can really help.

Be Kind,

Diana