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Hot & Tired!

Updated: Nov 3

So you've noticed some of the first symptoms of perimenopause, like changes in your period, and now additional "fun" symptoms are creeping in. (eye roll)

One of those symptoms is famously known as the HOT FLASH. The medical term for hot flashes is vasomotor symptoms. Again, declining and fluctuating estrogen levels as you move through perimenopause and menopause can cause heat/sweating/flushing in your body. You never know when a hot flash might strike, but personally, I have noticed that I

might start to feel anxious or maybe my heart rate seems to speed up right before a hot flash hits and it almost feels like a panic attack! Watch for signs in your body before a hot flash hits so you can try and be prepared.

Now, short of stripping down and jumping into a lake, there are some things you can do and

have on hand to try to prevent bursting into flames!


**Affiliate disclosure: While my passion for this BLOG was born out of a desire to help women, some of the links in my articles my be affiliate links which means that I may receive a small commission, at no additional cost to you, should you decided to make a purchase through one of my recommended partners. I prefer to share products that I trust, offered by trusted partners, that I hope will be truly beneficial to my readers. This partnership helps to fund this site so I can continue to bring you my caring content.


First recommendation, and this applies to just about every process in your body- STAY HYDRATED! Being hydrated can help to regulate your body temperature and hopefully reduce the severity of hot flashes. Having an ice cold drink can never hurt to cool you down!


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My first recommendation for staying hydrated are these electrolyte packets by Drip Drop. I love these because I can always have a couple in my purse to throw into a bottle of water for quick hydration. I think the flavors are delicious, as well! They also make a zero sugar option, as well, if that's more your speed! Click the link below to check the current price on Amazon:


My next hydration recommendation is the super popular, super awesome, Owala water bottle. These are great for keeping your water cold, they fit in your car's cup holder, and you can either sip with the straw or tip it to drink. Comes in so many adorable color options too! Having this in your car, on your desk, or on the go will make sure that you are drinking enough water throughout the day!


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Click the link below to shop all the fun colors and see current price at Amazon:





Ok, now that we've got you hydrated, let's talk about cooling you down once these hot flashes hit! While some hot flashes can last a matter of minutes, you could experience more

of a consistent feeling of warmth. Whether its for a few minutes or hours, these are some of my favorite tools to help keep cool...and DRY!


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This 5 speed neck fan is so convenient and has keep me cool while doing everything from cleaning the house, gardening and walking through Disney World! The fact that it's hands-free is perfect for us busy ladies. Check out the various colors and current price on Amazon by clicking the link: JISULIFE Portable Neck Fan, Hands Free Bladeless Fan, 5 Speeds, 4000 mAh Battery Operated Wearable Personal Fan, Twistable, Rechargeable



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Need something even cooler? Try these ice rings for your neck! That cooling sensation is instantaneous and perfect

for when you need to chill out. Check the current price on

Amazon by clicking the link:




Ok, so you're hot, and with heat, comes sweat! In fact, you may even start to notice that you are sweating more than you ever have, during normal activities, and that can lead to body odor that you have never experienced before perimenopause. I can tell you that this was definitely an issue for me and it caught me off guard. I found myself reapplying deodorant

part way through the day when I had never felt the need to do that before. For you, the hormonal changes that cause increased sweating and odor, may call for a more powerful deodorant. My suggestion for this issue would be Secret Clinical Antiperspirant. With 72 protection, in various lovely scents, it can help prevent embarrassing body odor.


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Explore Secret Clinical's other scents and products on

Amazon by clicking the link below:





On this blog, there is no such thing as TMI when it comes to perimenopause symptoms, so I am going to talk about things that you might be too shy to mention to anyone else! One of those things is sweat in places other than your under arms. You may start having issues with sweat in places you never thought of and thank goodness someone has already thought of that for you! There are "whole body deodorants" on the market now and you should consider them if sweat in embarrassing places is a problem for you during perimenopause.


I recommend Lume Whole Body Deodorants! They come in various scents as well as solid stick, cream stick, cream tube, spray and more.


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Check out Lume's amazing products on Amazon via the link below:





Managing day time hot flashes can be doable, but when the heat hits at night, now you have what's called night sweats. Tossing and turning, waking up soaked in sweat- not fun! Fret not, there are things you can do. Besides running a fan year-round, buying an expensive temperature adjusting mattress or sleeping naked, there are some simpler, more cost-effective ways to combat this issue.


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Start by considering some soft, lightweight, cooling pjs! This set from Joyaria has ultra-soft, cooling fabric, made from 95% bamboo viscose and 5% spandex. Joyaria also offers this material in a short sleeve pj set with cropped bottoms.

Check out all the beautiful colors on Amazon by clicking the link:




Now, if your spouse or sleeping partner tends to run hot when they sleep as well, you can consider all cooling bedding! This set on Amazon has amazing reviews praising it's softness and temperature regulation at night.


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Click the link below to shop all of the colors and find the right size for your mattress on Amazon:





Of course, there lots of options on the market for supplements that can help with hot flashes,

but I prefer to refer you to your doctor if you are considering starting any kind of new supplement or medication. Even "all natural" supplements can contain herbs or plants that can interfere with the effectiveness of current medications you may be on or not be recommended based on any health conditions. That being said, it's always best to talk to your doctor or pharmacist to see if a new supplement is safe for you!


So now that you have some comfy new pjs and bedding to help keep you cool during those pesky night sweats, you should be sleeping like a baby, right?!! For many women going through perimenopause, that is NOT the case unfortunately. Like I said before, hormones affect just about every function in our bodies, so when those hormones are on decline,

your natural sleep cycle can suffer. So what can you do to help combat this insomnia and disruptive sleep?


My first recommendation is to make sure you are moving your body throughout the day. Whether you are at the gym for an hour everyday, just taking a nice long walk around your neighborhood, or chasing your kids around all day, you want to give your body a reason to be tired and want to rest! Stay active as much as you can, especially if you are stuck sitting at a desk all day. Make a point to up several times during your work day and make a quick lap around the floor or house and be sure to get outside into the sunlight at some point!!


Next, wind down! This is a tough one for me as I can have weird work hours and will be looking at my phone way too late into the evening or even after I have climbed into bed. I know this is a no-no, so to help combat this bad habit I have gotten myself a few pairs of blue light blocking glasses. What the heck is blue light and why do I need to block it, you might ask?

Well, blue light is one of the many electromagnetic waves that is visible to the human eye called visible light. When we are exposed to the sun's blue light, this helps to regulate our circadian rhythm, or sleep cycle, by shutting off the body's melatonin production during

the day time. Then when the sun goes down and it's time for sleep, the body produces

melatonin again and helps us fall asleep. BUT- our electronic devices emit blue light as well!

So when we are watching TV, using computers or scrolling on our smartphones too close to bedtime or even while we are in bed, the body mistakes this blue light for the sun and shuts down melatonin production and we cannot sleep!! This, combined with declining estrogen and progesterone levels, causes an even lower production of melatonin as well. Now we REALLY can't sleep! So long story short, no screens for at least an hour before bedtime.

To help me combat the effects of blue light from my screens late in the day, I have started wearing blue light blocking glasses. I even keep a pair next to my bed in case I end up on my

phone when I shouldn't be.


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I just grabbed these earlier this month and they have been great! Check out this style and

many others on Amazon by clicking the link below:







Speaking of melatonin, if you have used it in the past, feel free to try a melatonin supplement

based on your needs and taking into consideration any other medications you might be taking.


I also highly recommend teas that are designed to make you sleepy! A while back there came a point where I felt like melatonin wasn't working for me. I decided to try making myself

a nice, hot cup of sleepy tea and curling up with a great book, instead of my phone and what do you know- it worked like a charm! This became my new wind down ritual and helped me grab some much needed zzzs!


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My favorite sleepy tea is Sleepytime Extra by Celestial Seasonings. You can find this in just about every grocery store or have it shipped to you by Amazon! Click the link below to see current price:



A good book, a calming cup of tea, comfy pjs and now you just need to block out the world! Even though I found some tricks to help me fall asleep, the next challenge was to STAY asleep. For me that meant no light or sound disruptions. The first thing I grabbed were these super comfy sleep masks. I love their silky texture and the fact that their padding keeps the mask from making marks on my face while I sleep.


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Check out all the colors & options on Amazon, by

using the link below:





Now for QUIET! These basic ear plugs helped to keep me from being awakened by every little noise so I didn't have to try and fall asleep all over again!


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Check out the variety of colors or shop other styles by clicking the link below for Amazon:





I hope this latest Blog post has helped you feel a little more in control when it comes to hot flashes, night sweats and sleep disturbances caused by perimenopause and menopause.

You are the BOSS of your menopause journey! Talk to your doctor or friends for more great tips that they might have for you, as well!!


Be sure to watch for my next Blog post where we will talk about how these hormone changes can affect your hair and skin!! 'Til next time!

 
 
 

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**Affiliate disclosure: While my passion for this BLOG was born out of a desire to help women, some of the links in my articles my be affiliate links which means that I may receive a small commission, at no additional cost to you, should you decided to make a purchase through one of my recommended partners. I prefer to share products that I trust, offered by trusted partners, that I hope will be truly beneficial to my readers. This partnership helps to fund this site so I can continue to bring you my caring content.

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