Exercise tips to reduce hot flashes in middle age

During menopause, along with hormonal changes, women become sensitive to increased temperature, also known as hot flashes. Hormone decline causes the hypothalamus – the part of the brain responsible for controlling body temperature – to become disturbed, leading to incorrect reception of body temperature and sending signals to the whole body to release heat. Blood vessels in the skin begin to dilate, increasing blood flow and releasing heat, causing heat, flushing, and sweating.

Hot flashes make women uncomfortable and less motivated to exercise, but exercise helps reduce their frequency. A sedentary lifestyle can also easily worsen symptoms related to menopause such as fatigue, insomnia, depression, and weight gain. Here are exercise tips that can reduce unpleasant symptoms of middle age.

Choose low-sweat exercises

High-intensity exercise like HIIT can increase your body temperature, making hot flashes worse. Instead, low-sweating exercises like walking, yoga, swimming, yoga, and Pilates can both reduce hot flashes and improve flexibility and bone strength.

Deep breath

When sweating or hot, you should breathe deeply through your belly to reduce the intensity. To do this, lie on your back and place your hands on your stomach. Inhale for 5 seconds, then release for 5 seconds, breathing evenly for 5 minutes. Repeat 6 to 8 times a minute if you experience hot flashes. This contributes to regulating body temperature, reducing uncomfortable hot flashes.

Drink enough water

Drinking water throughout the day or during exercise can help. Maintaining enough water helps regulate body temperature, cool down, and improve circulation to transport nutrients throughout the body. It also increases vitality and reduces symptoms of dehydration such as fatigue, dizziness and cramps.

Reduce exercise intensity

If you feel hot flashes, consider reducing the intensity of your workout. Walk instead of jogging, lift lighter weights, and avoid heavy exercises. Resting between sets also helps prevent hot flashes. Each person has a different ability to recover from heat, usually from one to 10 minutes. The practitioner can rest briefly in place until the hot flash subsides.

Wear breathable workout clothes

Choose cool, breathable fabrics when exercising to reduce hot flashes. Prioritize a cool environment with fans and air conditioning, and avoid hot days. Carry a cool towel with you and place it on your wrists and face to cool down when needed.