The scientific view 

Hot flushes are one of the most common symptoms of the menopause and manifest themselves in sudden, intense feelings of warmth, which are mainly concentrated on the face, neck and upper body. These waves of warmth can be accompanied by sweating and an accelerated heartbeat and usually last for several minutes. The cause lies in the hypothalamus - the temperature center of the brain - which loses its precise control due to the falling estrogen level. As a result, the hypothalamus reacts more sensitively to small temperature fluctuations and triggers hot flushes as a "cooling reaction".

Falling oestrogen levels disrupt the hypothalamus in temperature regulation

With the decline in oestrogen 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 "heat waves" (Source: "Sex hormone effects on autonomic mechanisms of thermoregulation in humans", Charkoudian, Nisha et al., Autonomic Neuroscience: Basic and Clinical, Volume 196, 75 - 80)

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

Insulin resistance, which usually increases during the menopause, can also influence the frequency and intensity of hot flushes. High blood sugar levels lead to inflammatory processes that can affect hypothalamic activity and thus increase hot flushes. A comprehensive study of over 3000 women over 8 years has shown that insulin resistance is a significant factor in hot flushes and so metabolism per se needs to be considered in therapy, whether the sufferer is overweight or not.
(Source: Thurston, R. C.et al (2012). "Vasomotor Symptoms and Insulin Resistance in the Study of Women's Health Across the Nation". The Journal of Clinical Endocrinology & Metabolism).

Diet with a low glycemic index reduces hot flushes

A study of nearly 400 women showed that wildly fluctuating blood sugar levels after meals with a low glycemic index (sugary or highly processed carbohydrate foods) promoted 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, p.42-48)

CGMs show high efficacy in controlling hot flushes

A study by Bermingham et al. in 2022 emphasized the role of continuous glucose monitoring (CGM) for menopausal women. Women who monitored their blood glucose using a CGM were able to achieve a reduction in hot flashes by avoiding triggers such as sugar and processed carbohydrates. CGM helped participants recognize and reduce patterns between blood sugar 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

Hello Inside's menopause program offers a science-based solution for menopausal women who suffer from hot flashes and helps you adjust your diet, exercise, sleep and relaxation routines with the help of a special menopause program based on your individual blood sugar response. The so-called CGM helps to continuously measure your reaction and to smooth your blood sugar with pinpoint accuracy.

1. 🍩Blood sugar stabilization through nutrition
   The program includes personalized nutritional inputsbased on the CGM data. A low glycemic index diet helps to minimize blood sugar fluctuations, which can reduce the risk of hot flashes. This avoids triggers such as sugar and simple carbohydrates that cause blood sugar levels to spike.
   
   
2. 👟Exercise for insulin sensitivity and blood sugar control
   Exercise is a key factor in improving insulin sensitivity and can help to keep blood sugar stable. The program offers individualized suggestions tailored to the needs of menopausal women to help 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 helps women to control their stress response, which affects the hypothalamus. This also helps to minimize hot flashes and promote overall well-being.
   
   
4. 👀Long-term monitoring and adjustment of habits
   The use of CGM enables users to recognize long-term patterns between blood sugar fluctuations and hot flushes. This allows you to avoid individual triggers and optimally adapt your lifestyle habits. Regular check-ins and feedback sessions in the program promote these adjustments and help you to develop healthy habits in the long term.

In a nutshell, this means for you

• Hot flushes are a complex phenomenon in the menopausewhich is intensified by hormonal fluctuations and blood sugar fluctuations.
• With Hello Inside's CGM-supported menopause program, women can better understand their better understand their individual triggers and take targeted, data-driven action toto alleviate their symptoms and feel more comfortable during this phase of life. feel more comfortable.