What are hot flushes and what are their main symptoms?
Hot flushes are sudden sensations of intense heat, mainly in the face, neck and chest, which can be accompanied by flushing, sweating, and sometimes palpitations or feelings of anxiety. These symptoms can occur at any time of the day or night, considerably disrupting the quality of life of those concerned.
What causes hot flushes?
Although most hot flashes are associated with menopause and the hormonal imbalances it brings, they can also be caused by other factors.Although the majority of hot flashes are associated with menopause and the hormonal imbalances it entails, they can also be caused by other factors such as stress, certain medications, obesity, or alcohol and caffeine consumption. Identifying the underlying cause is crucial to adopting the most appropriate treatment.
How can hot flushes be prevented?
Preventing hot flashes involves a number of lifestyle adjustments:
What treatments are available for hot flushes?
Can hot flushes be completely eliminated?
Although it's difficult to completely eliminate hot flashes, their intensity and frequency can be significantly reduced through a combination of medical treatments, natural remedies and lifestyle changes. A personalized approach, tailored to each individual's needs and situation, is often the most effective.
How can we naturally improve our quality of sleep?
To improve sleep quality, adopting a relaxing night-time routine is essential. Avoid screens for at least an hour before bedtime, and opt for soothing activities such as reading or listening to soft music. Make sure your bedroom is conducive to sleep: a cool temperature, a dark and quiet environment. Regular physical exercise can also promote restful sleep, but avoid intense activity at the end of the day.
What dietary habits should I adopt to boost my energy?
To boost your energy, include in your diet foods rich in fiber, protein and healthy fats (such as avocados, nuts and oily fish). Limit your intake of quick sugars and processed foods, which cause blood sugar peaks followed by energy crashes. Stay sufficiently hydrated throughout the day and don't neglect breakfast, which is ideally rich in nutrients and energy to get the day off to a good start.
How can I reduce stress at work?
To reduce stress at work, it's crucial to manage your time and priorities. Learn to say no and delegate to avoid overwork. Practice relaxation techniques such as meditation or breathing exercises to manage moments of high tension. Set up a pleasant, organized workspace, and don't hesitate to take regular short breaks to clear your mind and maintain your concentration.
What physical exercises are recommended for beginners wishing to get back into shape?
For beginners, it's advisable to start with low-intensity exercises that involve the whole body in a balanced way. Brisk walking, yoga and Pilates are excellent choices for gradually developing flexibility, muscular strength and endurance. It's important to listen to your body and increase the intensity and duration of your sessions according to your ability to recover.
How important is hydration for good health, and how much water should I drink every day?
Hydration is essential for optimal body function, influencing everything from digestion to body temperature regulation and toxin elimination. The recommended amount of water may vary according to age, sex, level of physical activity and climatic conditions, but a general rule of thumb is to aim for around 2 liters of water a day. Don't forget that water-rich fruit and vegetables also contribute to your hydration.
