How to Stop Hot Flashes Fast With Pelvic Health Therapy
As women, we know that the journey through life brings about many changes—some welcome, others not so much. One particularly challenging transition is menopause, when our bodies undergo a seismic shift in hormones that can trigger a host of frustrating symptoms. If you're a woman in southwest Michigan wondering how to stop hot flashes fast or other annoying symptoms, you're likely navigating the perimenopausal or menopausal phase.
While these symptoms are common, you don't have to just "grin and bear it." At Health Elevated, we believe in empowering women to take control of their menopausal experience by providing a customized pelvic health plan.
As a Pelvic Health Therapist, I've witnessed firsthand the life-changing impact this approach can have on alleviating some of the most bothersome menopausal symptoms.
What is Menopause, Exactly?
Menopause is a natural biological process that marks the end of a woman's menstrual cycles and fertility. Typically, it occurs in women between 45 and 55, with the average age in the US being around 51. Menopause occurs when it has been 365 since your last menstrual period.
During this time, hormonal change leads to the cessation of ovulation and menstrual periods. Menopause can also occur due to surgical reasons (a hysterectomy where ovaries are also removed) or due to medications; a common example is chemotherapy following certain types of cancers.
Here are some of the common symptoms of transition into menopause you might experience:
Irregular periods: Menstrual cycles may become longer, shorter, or more irregular as menopause approaches.
Hot flashes: These are sudden feelings of intense body heat, often accompanied by sweating and flushing.
Night sweats: Similar to hot flashes, but they occur during sleep.
Mood changes: Women may experience mood swings, irritability, and emotional ups and downs.
Brain Fog/Cognitive changes For many women, the brain fog that accompanies the transition into menopause can be infuriating, especially if they are at the peak of their careers.
Vaginal dryness: Lower estrogen levels can cause the vaginal lining to become thinner and drier, leading to severe discomfort during sexual intercourse.
Sleep disturbances: Some women may experience trouble sleeping or insomnia during menopause, hot sweats can be a driver of poor sleep but not for everyone.
Bone loss: The decrease in estrogen can accelerate bone loss, increasing the risk of osteoporosis.
While these are the most common, it's important to point out that not all women experience the same symptoms or with the same intensity. Some may have mild symptoms, while others may have more severe ones.
Understanding Hot Flashes
We're all familiar with hot flashes. It's a pretty straightforward term that describes perhaps the most bothersome of menopausal symptoms. When you're experiencing one, your mind is likely searching for how to get rid of hot flashes fast. To do that, however, we must first understand what happens in our bodies when a hot flash occurs.
A hot flash is a sudden feeling of intense warmth or heat that spreads over the body, often concentrated in the upper body, face, and neck. This is the obvious piece.
The not-so-obvious piece may be that hot flashes are caused by changes in the levels of hormones, specifically estrogen and progesterone, which regulate body temperature. As a woman approaches menopause, the ovaries gradually produce fewer hormones, which can disrupt the hypothalamus (the part of the brain that regulates body temperature).
When hormone levels fluctuate, the hypothalamus mistakenly perceives the body as too hot, even when it's not. This confuses the body's temperature control mechanisms, causing blood vessels near the skin's surface to dilate (widen) in an attempt to cool down—this sudden increase in blood flow to the skin results in the hot flash sensation.
During a hot flash, a woman may experience:
Sudden warmth or heat spreading over the body, particularly the upper body, face, and neck
Flushing or reddening of the skin
Sweating, sometimes profusely
Rapid heartbeat
Hot flashes can last from a few seconds to several minutes, and their frequency and intensity vary greatly among women. Some women may experience only a few hot flashes, while others may have multiple hot flashes per day or night (known as night sweats).
The Power of Pelvic Floor Muscles
We can't talk about menopause or hot flashes without also addressing the pelvic floor muscles. Essentially, the pelvic floor is a group of muscles that support the pelvic organs, including the bladder, uterus, and rectum.
These muscles are vital in controlling urination, bowel movements, and sexual function. During menopause, however, the drop in estrogen levels can cause the pelvic floor muscles to change, leading to bothersome issues like urinary incontinence, pelvic organ prolapse, and painful intercourse.
Fortunately, there's good news! This is where working with a Pelvic Health Therapist can help.
Pelvic health therapy, which can involve targeted exercises, biofeedback, and manual techniques to improve pelvic floor muscle strength, coordination, and function, has shown promise in reducing menopausal symptoms like urinary urgency, frequency or leakage, constipation or painful intimacy due to vaginal dryness. By reducing pain and stress and understanding the hormonal changes occurring in your body this can have a positive impact on the frequency or severity of hot flashes and night sweats.
How to Get Rid of Hot Flashes and Other Frustrating Symptoms
Now, we can dive into the specifics of some remedies for hot flashes and other bothersome menopausal symptoms: pelvic health therapy. And the best part? These pelvic floor therapy exercises can be done at home quickly and discreetly.
Manage stress levels, identify potential triggers, and prioritize stress management. One way to do this is to schedule time in your day for a short walk or slow, deep breathing exercises.
Limit or reduce alcohol intake. For many women, alcohol during this perimenopause period is not well tolerated, and a glass of wine, especially before bed, could be a trigger for night sweats. If you are using alcohol to help manage stress, consider how this might impact your long-term health.
Have an informed conversation with your provider about what your menopause hormone therapy options are. The North American Menopause Society website has resources for finding a provider who is skilled in menopause care and understands how to help you find relief. A pelvic health therapist can also provide hormone education to empower you to have these conversations.
Target core and pelvic floor exercises to support both lengthening and strengthening of the pelvic floor. These exercises can include pelvic floor muscle contractions (kegels), squat bridges, or many others. Your pelvic health therapist will guide you on which exercises to perform and how to perform them to ensure you get the most out of them for your specific concerns.
Benefits of Pelvic Health Therapy During Menopause
Integrating pelvic floor therapy exercises and personalized care from a Pelvic Health Therapist unlocks the secret of how to stop hot flashes fast and provides various other physical and emotional benefits. Here's what many have experienced following pelvic health therapy:
Urinary Incontinence Relief: One of the most common complaints among menopausal women is urinary incontinence, which can range from occasional leaks to a constant need to use the restroom. Pelvic floor exercises can help strengthen the muscles responsible for bladder control, reducing or eliminating incontinence episodes.
Improved Pelvic Organ Support: As estrogen levels decline, the tissues supporting the pelvic organs can weaken, leading to pelvic organ prolapse. Pelvic floor therapy can help improve the strength and tone of these supporting muscles, preventing or alleviating prolapse symptoms.
Enhanced Sexual Function: Vaginal dryness and painful intercourse are common menopausal symptoms that can significantly impact a woman's sexual health and intimacy. Pelvic floor exercises can increase blood flow to the pelvic region, improving lubrication and reducing discomfort during sexual activity.
Better Core Stability: The pelvic floor muscles are part of the core muscle group, which means strengthening them can improve overall core stability and posture. This can help alleviate back pain and improve balance, which are common concerns for menopausal women.
Getting Started with Pelvic Health Therapy
I help women experiencing menopause and perimenopause to have empowered conversations with their healthcare providers about hormone therapy options. I also provide education about what's common versus what's normal in menopause or perimenopause.
If you're a woman in the southwest Michigan area, I'd like to use a whole-person approach to help you navigate the challenges of menopause with compassion and expertise.
During an initial evaluation, we'll assess your needs and develop a personalized treatment plan that may include exercises, manual therapy techniques, biofeedback, and lifestyle modifications.
Menopause is a natural transition, but that doesn't mean you have to suffer through its symptoms in silence. Embrace this chapter of your life with confidence and take control of your well-being with the help of pelvic floor therapy.
If you're ready to explore how pelvic floor therapy can improve your menopausal experience, schedule a consultation with me today. Your journey to discovering natural remedies for hot flashes and other symptoms starts here.
