8 Tips to Handle Vasomotor (Menopause) Symptoms

Understanding Vasomotor Symptoms

Vasomotor symptoms are different for different women. Some may experience some symptoms more aggressively than others. However, understanding the triggers is very helpful to manage the symptoms for everyone.    

What Are Vasomotor Symptoms? 

VMS, or hot flashes and night sweats, are often considered the prime symptoms of menopause. VMS are episodes of profuse sweating and flushing, experienced mainly around the head, neck, chest, and upper back.

What are the Common Triggers?

• Stress: Emotional or physical stress can increase symptoms. 
• Diet: Spicy foods, caffeine, smoking, and alcohol can intensify hot flashes. 
• Environmental Factors: Warm weather, hot beverages, and tight clothing

There is no better relief than skipping the daily pills during menopause.  It is way easier to maintain a healthy lifestyle and dietary changes than going through the hectic pills and treatment schedules. 

Try to add these 8 tips to your daily life, if you are someone experiencing menopausal vasomotor symptoms.

1. Maintaining a Healthy Weight

Due to hormonal changes, you can gain weight during menopause. This can happen due to numerous factors like genetics, diet, lifestyle, exercise and environmental factors.

• An increase in your body weight can further intensify menopause symptoms. It can also pose a risk for other diseases like head diseases.
• A study has found that losing weight has helped women tackle menopause symptoms, especially hot flashes and night sweats.

Following a healthy diet and lifestyle and exercising regularly can help manage menopause symptoms.

2. Stay Hydrated

Due to hormonal changes, your body experiences dryness during and after menopause.

Adequate Hydration can help a lot in managing vasomotor symptoms.

Why Hydration Matters ? 

1. Cooling Effect: 

• As the body temperature increases, drinking water helps regulate body temperature and alleviates heat-related symptoms. 

2. Combats Dehydration: 

• Night sweats can lead to excessive sweating, causing dehydration, which further increases symptoms and causes fatigue. 

3. Reduces Bloating: 

Bloating is a prevalent issue in menopause. Drinking water helps to reduce bloating. 

Tips to Stay Hydrated: 

• Drink at least 8–10 glasses of water daily.  If you tend to forget this, you can set half-hourly reminders on your phone to drink water.
• Include hydrating foods like cucumbers, watermelon, and oranges. 
• Reduce salt intake, and drink water before and during meals to avoid overeating and ensure proper digestion.
• Avoid excessive caffeine and alcohol, which can increase dehydration and trigger symptoms. 

Prioritising hydration can naturally reduce the intensity of vasomotor symptoms and support your well-being.

3. Maintain a Balanced Diet 

Diet plays a significant role in increasing or decreasing vasomotor symptoms. A healthy diet helps to manage your symptoms effectively.  

Foods to Include: 

1. Phytoestrogen-Rich Foods: 

• These natural compounds mimic estrogen in the body and may help reduce symptoms. Foods rich in phytoestrogen are consumed in high amounts in Asian countries.
•  A study has therefore shown lower complaints of hot flashes in menopausal women of these countries.  
• Examples: Soy products, flaxseeds, chickpeas, lentils, tofu, linseeds, sesame seeds, beans

2. Calcium and Vitamin D: 

• After menopause, there is an increased risk of osteoporosis. Calcium and Vitamin D are crucial for bone health. Taking this in adequate quantities can decrease your risk of fractures. 
• Try to get Vitamin D from sunlight as much as possible. If it is not possible or you cover yourself while going out, consider taking supplements or increasing your consumption of foods containing Vitamin D.    
• Examples of  Calcium foods are dairy products, leafy greens, fortified cereals, tofu, beans, sardines 
• Vitamin D-rich foods  are oily fish, eggs, cod liver oil, and foods fortified with vitamin D.

3. Protein-rich foods: 

• Along with bone density loss, there is also a loss of muscle mass as you age. Having a protein-rich diet can prevent this and help prevent fatigue.   

- Examples:  meat, fish, eggs, legumes, nuts, and dairy.

Foods to Avoid: 

1. Spicy Foods:

• Spicy foods can trigger hot flashes. For example, capsaicin in spicy foods stimulate the release of neurotransmitters, such as substance P, which transmits pain and heat signals to the brain.

2.  Caffeine: 

• Caffeine blocks the action of adenosine, a chemical that makes you feel tired. Caffeine also raises body temperature, which can lead to night sweats. It may worsen night sweats and disrupt sleep. 

3. Processed Sugars: 

•  An increased consumption of sugar leads to hormonal imbalances and chornic inflammation in the body. It also elevates cortisol and adrenaline levels that disrupts body's natural temperature regulation. Sugary treats can also cause energy crashes and mood swings.

4. Exercise Regularly 

Exercise is an excellent natural method to manage vasomotor symptoms and improve mental health. 

Benefits of Exercises During Menopause: 

1. Temperature Regulation: 

• Your body adapts to temperature changes and reduces the intensity of hot flashes when you engage in regular physical activity.

2. Mood Enhancement: 

• When you exercise, endorphins are released, which improves your mood and helps combat stress.

3. Improved Sleep: 

• Lack of sleep can increase hormonal issues and mood swings. When you exercise, your body gets naturally tired, which promotes good sleep.

Recommended Exercises: 

1. Cardio: 

• Walking, cycling, or swimming can enhance circulation and regulate body temperature. 

2. Strength Training: 

• It helps maintain muscle mass and supports bone health. 

3. Yoga: 

• Yoga practices reduce stress, which may lower the frequency of your symptoms. Women who practice yoga show improvements in hot flash frequency and severity.

Tips for Staying Active: 

• Aim for 150 minutes of moderate exercise weekly. 
• Choose activities you enjoy to stay motivated. 
• If you cannot figure out what to do for exercise, start with a 10,000- steps brisk walk routine.
• Incorporate light stretching before bedtime to relax your body and prepare for restful sleep.

1. Create a Cool and calm environment.

Symptoms like hot flashes and sweating are often triggered by excessive heat. If you make simple adjustments in your daily life and environment, it can be of great help. 

5. Cooling Tips

• Use a fan or air conditioner to keep your living spaces cool.
• Use an umbrella or cover your head whenever you step outside.
• For clothing and bedding, use lightweight, breathable fabrics like cotton.
• Keep a cool ice pack, damp washcloth, or wet wipes nearby to cool down during a hot flash. 

These reduce the overall discomfort associated with menopausal symptoms.

6. Manage Stress 

Stress can disturb your body mentally as well as physically, causing more hormonal imbalances, which further intensify menopause symptoms, including hot flashes and night sweats.

Stress Management Techniques: 

Meditation: 

• When meditation is practised with yoga, it helps calm your mind and reduce stress-induced triggers. 

Deep Breathing Exercises: 

• Diaphragmatic and abdominal breathing can be practised during a hot flash to regulate heart rate and temperature. Ayurvedic deep breathing techniques like Kapalbhati (rapid breathing), Sheetali( cooling pranayama) and anuloma viloma (Alternate nasal breathing)are beneficial for managing heat- and stress-related symptoms.

Creativity: 

• Hobbies like painting, gardening, or journaling promote relaxation and distract from discomfort. 
• When added to daily life, these stress management techniques can improve their emotional well-being and lessen the severity of symptoms.

7. Sleep Smart 

Many Nirva clients complain of a lack of quality sleep at night during menopause. One of the prime reasons is night sweats, which can disrupt sleep and lead to fatigue and irritability. Maintaining a proper sleep regimen helps a lot to avoid these complaints.

Tips for Better Sleep: 

• Maintain a consistent sleep schedule. 
• Use moisture-wicking sleepwear to stay comfortable. 
• Avoid heavy meals, caffeine, and alcohol close to bedtime. 

Creating a calming bedtime routine, such as reading or a warm bath, can signal the body to relax and prepare for restful sleep.

8. Complementary Therapies 

Only lifestyle changes may not be enough many times to handle your issues.

Some alternative therapies and herbal remedies can provide support to manage your menopause symptoms.

Herbal Supplements:

• Shatavri is an Ayurvedic herb which has been mentioned and used for a long time for women’s health and wellness. It is beneficial for women of all ages. It is cooling in nature, reducing the number of hot flushes. It also helps to balance the female hormones. 

Aromatherapy: 

• This can help calm your mind and decrease mood swings. Essential oils like lavender and peppermint can provide a calming and cooling effect. You can do this routine before sleeping to ensure good quality sleep.

How to Practise Relaxation Techniques Easily?

1. Meditation: 

• Mindfulness helps calm the mind and lowers cortisol levels, reducing stress-induced hot flashes. Even 10–15 minutes a day can make a difference. 

2. Yoga: 

• Yoga combines gentle movement, breathing exercises, and relaxation techniques. Poses like Child’s Pose, Sun salutations and Cat-Cow Stretch can help release tension and promote relaxation. 

3. Deep Breathing Exercises: 

• Try inhaling deeply through your nose for a count of four, holding for seven seconds, and exhaling through your mouth for eight seconds.

4. Kapalbhati (Rapid Breathing): 

• Inhale deeply and out completely. Then, take a deep breath in and expel rapidly. Do this at least 60-80 times in a minute. Ensure you have a straight spine and your body is relaxed. Expel air from your abdomen.

5. Shitali (Cooling Pranayama): 

• Make a tube with your tongue. If you cannot do so, practice shitakari; it has similar benefits. The only difference is your breath clenching your jaw and taking air in through your teeth gaps. Expel entirely and do this for at least a minute.

6. Anuloma Viloma (Alternate Nasal Breathing): 

• Keep your thumb over the right side of your nose and close your right nostril. Breathe in through your left nostril completely. Close both the nostril and hold for a few seconds. Cover your left nostril with your fingers and breathe out through your right nostril. Repeat this on the other side. Do this for at least 3-4 minutes daily.

When Should You Seek Help

• Your symptoms are very severe and affect your daily activities or sleep. 
• There is no relief from over-the-counter medicines or lifestyle changes.
• You are starting to develop other issues like joint pain, insomnia, and anxiety.

Treatment Options:

1. Hormone Replacement Therapy (HRT): 

It can help reduce symptoms but should be carefully considered under professional medical supervision. 

2. Non-Hormonal Therapies: 

Many options, like selective serotonin reuptake inhibitors (SSRIs) or gabapentin, may help manage your symptoms. 

Discuss your symptoms and issues with a menopause specialist to find the most suitable treatment plan for you.

Wrapping Up

Vasomotor symptoms are a standard part of menopause, which should not dominate your daily life. You can effectively manage these symptoms and enjoy improved well-being by understanding them. Small, consistent changes can empower you to take charge of this life stage and make it a more comfortable and fulfilling experience. 

Experiment with different methods and techniques to determine what works best for you.

Consistent changes can lead to significant improvements in your quality of life.

If your symptoms affect your daily life significantly, speak to one of Nirva’s healthcare professionals.