The Scientific View

Hot flashes are one of the most common symptoms of menopause and manifest as sudden, intense feelings of warmth, primarily concentrated in the face, neck, and upper body. These waves of heat may be accompanied by sweating and a rapid heartbeat and usually last for several minutes. The cause lies in the hypothalamus—the brain's temperature control center—which loses its precise control due to declining estrogen levels. The hypothalamus therefore reacts more sensitively to small temperature fluctuations and triggers hot flashes as a "cooling response."

Falling estrogen levels disrupt the hypothalamus’s temperature regulation

With the decline in estrogen levels during menopause, the hypothalamus loses its precise control of body temperature. A study confirms that these hormonal changes disrupt temperature regulation, leading to sudden "hot flashes" (Source: "Sex hormone effects on autonomic mechanisms of thermoregulation in humans," Charkoudian, Nisha et al., Autonomic Neuroscience: Basic and Clinical, Volume 196, pp. 75-80).

Insulin resistance increased the risk of hot flashes, regardless of weight

Insulin resistance, which typically increases during menopause, can also influence the frequency and intensity of hot flashes. High blood sugar levels lead to inflammatory processes that affect hypothalamic activity and can thus intensify hot flashes. A comprehensive study of over 3,000 women over eight years showed that insulin resistance is a significant factor in hot flashes, and thus metabolism per se must be considered in treatment, regardless of whether the affected woman is overweight or not.
(Source: Thurston, RCet al. (2012). "Vasomotor Symptoms and Insulin Resistance in the Study of Women's Health Across the Nation". The Journal of Clinical Endocrinology & Metabolism ).

Low glycemic index diet reduces hot flashes

A study of nearly 400 women showed that highly fluctuating blood sugar levels after meals with a low glycemic index (sugary or highly processed carbohydrate-rich foods) promote hot flashes. Women who followed a low-glycemic index diet reported a significant reduction in hot flashes, suggesting that stabilized blood sugar levels help with symptoms. (Source: Saman Mohsenian et al., “Carbohydrate quality index: Its relationship to menopausal symptoms in postmenopausal women,” Maturitas, Volume 150, 2021, pp. 42-48 )

CGMs show high effectiveness in controlling hot flashes

A 2022 study by Bermingham et al. highlighted the role of continuous glucose monitoring (CGM) for menopausal women. Women who monitored their blood glucose using a CGM were able to reduce hot flashes because they were able to avoid triggers such as sugar and processed carbohydrates. CGM helped participants recognize and reduce patterns between blood glucose fluctuations and hot flashes (Source: Bermingham, Kate M. et al., Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study, eBioMedicine (The Lancet), Volume 85, 104303 ).

What you can do about it

The Hello Inside Menopause Program offers a scientifically proven solution for menopausal women who suffer from hot flashes. It supports you in adjusting your diet, exercise, sleep, and relaxation routines with the help of a specific menopause program based on your individual blood sugar responses. The CGM helps continuously measure your response and precisely regulate blood sugar.

1. 🍩Blood sugar stabilization through diet
   The program includes personalized nutritional inputs based on CGM data. A low-glycemic index diet helps minimize blood sugar fluctuations, which can reduce the risk of hot flashes. This avoids triggers like sugar and simple carbohydrates, which can cause blood sugar levels to spike.
   
   
2. 👟Exercise for insulin sensitivity and blood sugar control
   Exercise is a crucial factor in improving insulin sensitivity and can help keep blood sugar levels stable. The program offers personalized suggestions tailored to the needs of menopausal women, helping to reduce the intensity and frequency of hot flashes.
   
   
3. 🧠Stress management for additional hypothalamus regulation
   Through targeted stress management techniques such as breathing exercises, mindfulness training, and meditation, the program supports women in controlling their stress response, which affects the hypothalamus. This also helps minimize hot flashes and promote overall well-being.
   
   
4. 👀Long-term monitoring and adaptation of habits
   Using CGM allows users to identify long-term patterns between blood sugar fluctuations and hot flashes. This allows you to avoid individual triggers and optimally adjust your lifestyle. Regular check-ins and feedback sessions within the program promote these adjustments and help you develop sustainably healthy habits.

In short, this means for you

• Hot flashes are a complex phenomenon during menopause that is aggravated by hormonal fluctuations and blood sugar fluctuations.
• Hello Inside's CGM-assisted menopause program helps women better understand their individual triggers and take targeted, data-driven actions to manage their symptoms and feel more comfortable during this time of life .