Managing Temperature Sensitivity During Perimenopause

One minute I was having a hot flash and the next minute I was freezing. My body could not regulate temperature. I would be sweating and then shivering. I would be too hot and then too cold. It was maddening. I realized my body was struggling to regulate temperature due to perimenopause. Once I understood this, I could manage my comfort better.

How I got here

Temperature dysregulation during perimenopause is real. Estrogen plays a role in thermoregulation. When estrogen fluctuates, temperature regulation becomes difficult. I was experiencing hot flashes but I was also experiencing cold sensitivity and shivering. My body seemed unable to maintain a comfortable temperature.

What I actually did

I learned to dress in layers so I could adjust as my body temperature changed. I kept a light jacket with me at all times. I wore breathable fabrics that could accommodate temperature changes. I kept my bedroom cool for sleeping. I took lukewarm showers instead of hot ones. I avoided excessive caffeine and spicy foods that can trigger hot flashes. I practiced deep breathing to help with temperature regulation. I also learned to accept my body's temperature fluctuations without judgment. Within a few weeks, my temperature sensitivity decreased because I was no longer fighting against it.

What actually changed

My temperature became more stable. Even when I had fluctuations, I was able to manage them because I had strategies. I was no longer stressed about my temperature, which helped reduce the frequency of fluctuations.

What my routine looks like now

I dress in layers. I avoid temperature triggers like caffeine and spicy foods. I practice temperature regulation techniques. I track my temperature sensitivity using PeriPlan. My temperature sensitivity has significantly decreased over time.

If you are experiencing temperature sensitivity during perimenopause, know that it is temporary and manageable. Dressing in layers, avoiding triggers, and practicing regulation techniques can help. This is not medical advice about temperature dysregulation. Please talk to your doctor if you are concerned.