Living in Singapore’s tropical climate, where temperatures frequently rise above 30 degrees Celsius, can make staying cool a daily struggle. For women experiencing menopause, this challenge becomes even more intense, as 75 to 85 per cent of them encounter hot flashes that amplify the discomfort. With World Menopause Month happening this October, leading up to World Menopause Day on the 18^th, it’s an important time to raise awareness about how women can manage these symptoms, especially in hot climates like Singapore’s.

Menopause typically begins between the ages of 45 and 55, and the hormonal changes that accompany it, particularly the decline in oestrogen, disrupt the body’s natural ability to regulate temperature. This often results in sudden heat surges, known as hot flashes, which can feel overwhelming, particularly in an already warm and humid environment. While hot flashes usually last around two years, some women may experience them for longer, making it crucial to explore effective ways of managing these symptoms. Now, let’s explore the causes of hot flashes and how to cope with them.

Hot flashes are something many of us experience during menopause, and they can feel overwhelming. These episodes often strike without warning, sending a sudden wave of heat through our bodies, leaving us flushed, sweating, and with a racing heart. Sometimes, it’s just a brief warmth, but other times, the heat can last much longer, making it feel as though we’re burning from the inside. The physical discomfort of being drenched in sweat only adds to the intensity of the experience.

What makes hot flashes even more challenging is their unpredictability. We never really know when they will come. Some days, it might happen once or twice, but other days, it can feel like the heat is constant. This uncertainty creates a feeling of unease, leaving us on edge and always wondering when the next wave will hit. Hot flashes can persist for years, which is why finding ways to manage them is so important, especially since they can significantly affect our day-to-day lives.

The effects of hot flashes go beyond just physical discomfort, impacting various aspects of our daily lives. One of the most frustrating challenges is how they can disrupt our sleep. Hot flashes that occur at night (often referred to as night sweats) frequently wake us up, leaving us feeling exhausted, irritable, and unable to concentrate the next day. This ongoing lack of rest can make it hard to manage daily tasks like work, family time, or even moments of self-care, creating a cycle of physical and emotional fatigue.

Socially, hot flashes can also cause anxiety, especially when they happen in public settings. The fear of having a visible hot flash around others can lead to feelings of embarrassment and self-consciousness. This may cause some of us to withdraw from social gatherings, events, or even important work functions. Over time, this avoidance can result in feelings of isolation, adding further emotional strain to an already overwhelming experience. Balancing both the physical and emotional impacts of hot flashes is essential to maintain our well-being and to continue living life fully during menopause.

There are practical strategies to help you manage hot flashes and improve your well-being during menopause. Since triggers can vary from woman to woman, the first step is to identify your personal triggers and then make the required adjustments to reduce discomfort.

• Stress: Stress can easily trigger hot flashes by increasing cortisol and adrenaline levels, which heat up the body. Try managing stress with deep breathing exercises or practicing relaxation techniques such as yoga or meditation to help lower your chances of a hot flash.
• Spicy Foods: Spicy food can make hot flashes worse by raising your internal body temperature. Consider replacing spicy ingredients with milder alternatives such as turmeric, cumin, or basil to enjoy flavourful meals without the added heat.
• Alcohol: Alcohol can cause blood vessels to dilate, which may lead to hot flashes for some women. If you notice alcohol is a trigger, try reducing your intake or dilute your drinks with ice or water to lessen its warming effects.
• Temperature Changes: Sudden shifts from cool air-conditioned spaces to the hot outdoors can trigger hot flashes. Staying in well-ventilated areas and wearing breathable, loose clothing can help you stay cool.

By identifying your specific triggers and making small lifestyle changes, you can manage hot flashes more effectively and feel more comfortable as you go through menopause.

Menopause is a significant transition in a woman’s life, but it doesn’t have to compromise your comfort or wellbeing. At Orchard Clinic, we provide holistic care to help you manage the symptoms of menopause, allowing you to feel empowered and confident as you navigate this phase.

As menopause progresses, the natural decline in oestrogen and progesterone triggers metabolic changes, making it more difficult to burn calories and leading to weight gain, particularly around the abdomen. These hormonal shifts, along with ageing, can increase pressure on weight-bearing joints, resulting in arthralgia (joint pain), especially in the lower limbs. To ease this discomfort, our floorwork programmes and yoga classes focus on strengthening muscles, improving mobility, and reducing joint strain.

Along with joint pain, vaginal dryness is another common concern during menopause. The drop in oestrogen reduces natural moisture and elasticity, often leading to discomfort. Our non-invasive Exilis Ultra Femme 360 treatment helps restore hydration and rejuvenate the vaginal area, offering relief and boosting confidence in intimate situations. Menopause can also lead to urinary incontinence, as the pelvic floor muscles weaken due to hormonal changes. Our Emsella chair treatment strengthens the pelvic muscles, offering a non-invasive solution to improve incontinence and restore control.

With all these changes, having the right support tailored to your unique needs can make a world of difference. That’s why we offer personalised assessments to determine the most suitable treatments for you. Whether you’re aiming to improve mobility, enhance comfort, or regain control, our dedicated consultants will guide you every step of the way. Schedule a consultation today, and let us help you regain comfort, strength, and confidence as you move through this important phase of life.