My clients at Adrien Cotton Wellness are 🔥hot🔥 – and I don’t just mean in the good way. I’m talking about mid-meeting meltdowns as a heat wave washes over you, face changing color, running to the freezer to cool down. Hot flashes can feel like your internal thermostat is set to “inferno,” and let’s face it, they’re about as welcome as a coffee stain on your new white sweater.
Hot Flashes and YOU!
But before you swear off going out in public, here’s the good news: you’re not alone, and there are ways to tame the inner dragon (or at least turn down the volume on its roar). I’m talking about tried-and-true tips, shared secrets, and personal experiences.
Tip #1: Dress for Success
Imagine a small room. When the heat spikes, you wouldn’t keep all the windows shut, right? So be ready for when a hot flash strikes by embracing layers. Think breathable fabrics like cotton and linen, with cardigans you can shed quickly. Invest in a cooling scarf and keep a portable fan in your purse, or try a quick trip to the restroom and a splash of cool water.
Tip #2: Befriend the Fridge, Not the Firing Squad
Spice may add flavor to life, but for some of us, it’s too darn hot. Watch out for caffeine and alcohol too – they’re like throwing gasoline on the internal bonfire.
Instead, focus on hydration. Water is your new best friend, and chilled herbal teas offer a calming (and delicious) way to stay cool from the inside out. Plus, bonus points for cucumber slices in your water – it tastes great and is great for you.
Tip #3: Chill Out, Baby (Literally)
Stress and hot flashes are apparently best friends, so let’s give both of them the boot. Yoga, meditation, deep breathing – anything that turns down the mental thermostat is your new mantra.
One of my favorite ways to stress less is to say “no” to any commitment that doesn’t serve me, so good-bye to going out with people who don’t make me feel good and hello to extra alone time just for me.
Tip #4: Sleep Tight, Don’t Let the Hot Flashes Bite
Sleep? Sometimes it can feel more like a sweaty wrestling match with your pillow. Keep your bedroom a cool haven.
Ditch the heavy comforters, invest in cooling sheets (bamboo is a dream!), and lower the thermostat to 66-68 degrees (your partner might thank you for it later). An Epsom Salt bath before bed can also help regulate your body temperature, and anyone who knows me knows what I say about late-night scrolling – blue light from screens can disrupt your sleep. Worse yet, the comparison syndrome we experience when looking at IG is just not worth it! All of this can make hot flashes even worse.
Tip #5: Seek Sisterhood, Not Solitude
You know that saying, “Misery loves company”? Well, maybe not misery, but hot flashes? Definitely. Talk to your girlfriends, your sisters, your mom – everyone who’s walked the menopausal path. You’ll share tips, laugh at the absurdity of it all, and realize you’re not alone in this fiery phase of life.
Remember, ladies, hot flashes are a temporary chapter, not the whole book. We’re strong, we’re resilient, and we’re in this together. So crank up the fan, grab your water, and let’s turn the thermostat on our inner dragons down to “simmer.” We’ve got this!
If you’re looking for a group of like-minded women to share your perimenopause and menopause challenges and successes, look no further than Small Group Concierge Wellness. In weekly one-hour sessions, we cover sleep, stress-resilience, calendar, movement, and food as fuel, as well as enjoy a fun, strength-training session. Most of all, we offer each other support as we journey through this stage of life together. New groups in-person or online are starting the first week in March.