Hot Flushes - Surprising Disparities in Sweating Trends Around The World
Did you know that the prevalence of hot flushes varies across different regions globally?
Hot flushes during menopause result from vasomotor instability, where the decline in oestrogen makes the hypothalamus more sensitive. This leads to sudden dilation of blood vessels, causing a sensation of heat and triggering the body's cooling response, including sweating. Triggers and individual variability contribute to the frequency and intensity of hot flushes.
Research indicates that a significant proportion of menopausal women experience severe hot flushes but its much higher in some part of the world, with reported rates of approximately:
10% in China
17% in Singapore
22% in Japan
75% in the US/U.K
So what does this tell us?
These findings suggest that hormonal factors alone cannot account for the variation in hot flush rates. Lifestyle, particularly dietary choices, play a crucial role.
Understanding this perspective is empowering, as this means you can take proactive steps to alleviate symptoms purely by focusing on lifestyle modifications, particularly dietary adjustments, without necessarily resorting to medical interventions.
Here are some helpful starting points.
Balanced Diet:
A balanced diet provides the right mix of proteins, fats, carbohydrates, vitamins, and minerals essential for overall health. It involves eating a variety of foods, including lean proteins, healthy fats, and plant foods while moderating processed foods and sugars.
Include Phytoestrogen-rich Foods:
These are plant-based compounds that mimic the effects of oestrogen in the body. Examples include organic non-GMO tofu, tempeh, flaxseeds/oil.
Colourful Plant Foods:
Consume a variety of plant foods to ensure a broad spectrum of vitamins, minerals, and antioxidants.
Healthy Fats:
Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil. Omega-3 fatty acids found in fatty fish (like salmon, mackerel, sardines) are also beneficial for overall health.
Hydration:
Drink plenty of water to stay hydrated. Herbal teas can be a good alternative to caffeinated beverages.
Limit Stimulants:
Reduce intake of caffeine and alcohol, as these can contribute to hot flushes in some women.
Regular Exercise:
Engage in regular physical activity. Exercise can help manage weight, improve mood, and reduce the severity of hot flushes. Include a mix of aerobic exercises and strength training.
Stress Management:
Practice stress-reducing techniques such as meditation, deep breathing, yoga, or mindfulness. Chronic stress can exacerbate menopausal symptoms.
Adequate Sleep:
Prioritise good sleep hygiene. Ensure a comfortable sleep environment and establish a consistent sleep routine.
Maintain a Healthy Weight:
Achieve and maintain a healthy weight through a combination of a balanced diet and regular exercise. Excess weight can contribute to hormonal imbalances. Struggling to maintain a healthy weight, this might be why.
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