Experiencing Hot Flashes? Here's How To Get Relief During Menopause

My name is Radhika Sindhwani, and I'm 48 years old. One of the most challenging aspects of perimenopause for me has been dealing with hot flashes. These sudden, intense waves of heat seem to come out of nowhere, often leaving me drenched in sweat and desperate for relief.

The first time it happened, I was at a work meeting. Suddenly, I felt a rush of heat starting from my chest and spreading to my face. My cheeks flushed, and I could feel beads of sweat forming on my forehead. It was as if someone had turned up the thermostat to an unbearable level. I tried to keep my composure, but all I could think about was how to cool down. I excused myself and rushed to the bathroom, splashing cold water on my face, hoping it would bring some relief.

These episodes began occurring more frequently, disrupting my daily life in ways I hadn't anticipated. At night, hot flashes would wake me from a deep sleep, leaving me tossing and turning in soaked sheets. It was nearly impossible to get a full night’s rest, and the sleep deprivation took a toll on my mood and energy levels. During the day, I found myself avoiding social situations out of fear that I would have a hot flash in public, making me feel self-conscious and embarrassed.

Managing these hot flashes was incredibly difficult. I tried various remedies, from layering my clothing for easy removal to carrying a portable fan everywhere I went. I even changed my diet, avoiding spicy foods and caffeine, which seemed to trigger the episodes. Despite these efforts, the unpredictability of the hot flashes made it hard to feel truly in control.

Is it about food?

Don’t underestimate the power of food and nutrition. For example, spicy foods can trigger hot flashes by raising your body temperature. Common spicy foods to avoid include:

• Hot peppers

• Spicy sauces

• Curries

But it’s not so simple. Always get yourself a nutritionist and stay on a guided program like this one.

What made it particularly challenging was the lack of understanding from those around me. Explaining the experience to friends, family, and colleagues who hadn't gone through it themselves felt like an uphill battle. Their well-meaning but often dismissive comments made me feel isolated.

It wasn't just about the physical discomfort; it was the emotional strain of coping with something so disruptive and feeling like no one really understood what I was going through.

Looking back, I realise the importance of seeking support and finding coping mechanisms that work for me.

I took up a program

Navigating menopause has been a journey filled with unexpected challenges, but one of the most helpful resources I've found is a comprehensive menopause program. This program, with the support of a guided nutritionist, has been invaluable in managing my symptoms and improving my overall well-being.

Having a nutritionist to guide me through this process has been a game-changer. They didn't just provide a generic diet plan; they took the time to understand my specific needs, preferences, and symptoms. They tailored a nutrition plan that not only addresses my hot flashes and mood swings but also supports my overall health. Knowing that my diet plays a crucial role in managing menopause symptoms, it’s reassuring to have an expert by my side.

The best part is the personalised attention and hand-holding throughout this journey. My nutritionist does the heavy lifting—researching and recommending beneficial foods, creating meal plans, and even suggesting recipes that are easy to prepare and delicious. This has taken a significant load off my shoulders, allowing me to focus on other aspects of my life without the constant worry about what to eat or avoid.

It's incredibly comforting to have someone do this work for me, especially during a time when managing menopause symptoms can feel overwhelming. You can check out my programs here.