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Hot Flashes and Cool Tunes: Navigating Menopause Meltdowns

Updated: May 13

"Hot Flashes and Cool Tunes: Navigating Menopause Meltdowns with Tove Kane"

10 Points about Menopause and How to Handle Symptoms:

Hi there, It's your Mindfulness and Laughter Yoga Master for wellness radio host, Tové Kane, back again with another episode of 'Feeling Good With Tove Kane' on Ros FM - The Heart of The Community.

You can log onto the Ros FM website and listen to my show on Monday 2-3pm (Irish time).

On the show and in this blog, I’m sitting with you sharing a topic close to my heart (and, let's face it, my thermostat) – menopause meltdowns! Maybe yours too? But fear not, my fellow menopausal maven, because I've got a lineup of cool tunes and a sprinkle of mindfulness magic to help us navigate those hot flashes and mood swings with style and grace. So, grab your favourite beverage (mine’s a peppermint tea) and your sense of curiosity, and let’s sail through this show with laughter, relaxation, and maybe a dance move or two. Let's embrace the journey together and keep feeling good, one song at a time!


  1. Hot flashes: 

One of the most common symptoms, characterised by sudden waves of heat and sweating. To manage, dress in layers, use cooling products like fans or cold packs, and practise relaxation techniques.

  1. Mood swings: 

Hormonal changes can lead to mood fluctuations, from irritability to anxiety or depression. Stay connected with friends and loved ones, practice mindfulness or meditation, and consider therapy or support groups.

  1. Sleep disturbances: 

Many women experience insomnia or disrupted sleep during menopause. Establish a regular sleep schedule, create a calming bedtime routine, limit caffeine and alcohol intake, and consider natural remedies or prescribed medications if necessary.

  1. Fatigue: 

Hormonal imbalances can cause fatigue and low energy levels. Prioritise rest, maintain a healthy diet, incorporate gentle exercise like yoga or walking, and consider supplements like vitamin B12 or iron if deficiencies are present.

  1. Memory lapses: 

Some women may notice difficulties with memory or concentration during menopause. Stay organised with lists or reminders, practise mental exercises like puzzles or games, and ensure adequate sleep and nutrition to support cognitive function.

  1. Joint pain: 

Changes in estrogen levels can contribute to joint stiffness or discomfort. Stay active with gentle exercise like swimming or tai chi, maintain a healthy weight, consider physical therapy or acupuncture, and use heat or cold packs for relief.

  1. Weight gain: 

Metabolism tends to slow down during menopause, leading to weight gain, especially around the abdomen. Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, limit processed foods and sugars, and prioritise regular exercise.

  1. Vaginal dryness: 

Declining oestrogen levels can cause vaginal dryness and discomfort during intercourse. Use water-based lubricants or moisturisers, consider hormone therapy or over-the-counter remedies, and communicate openly with your partner about any concerns.

  1. Decreased libido: 

Changes in hormone levels can affect sexual desire and arousal. Explore different intimacy techniques with your partner, prioritise emotional connection and communication, and seek medical advice if low libido persists.

  1. Self-care and support:

 Menopause is a natural transition, but it can still be challenging. Practice self-compassion, seek support from healthcare professionals or support groups, and embrace lifestyle changes that promote overall well-being.


As our 'Hot Flashes and Cool Tunes' radio show comes to a close, I want to extend a heartfelt thank you to each and every one of you for tuning in and sharing this space with me. Today, we've laughed, danced, and embraced the highs and lows of menopause together, all while grooving to some unforgettable tunes.

Remember, menopause is not just a phase; it's a transition filled with unique challenges and opportunities for growth. But with a little humour, support, and self-care, we can navigate this chapter of life with grace and resilience.

So, whether you're riding the waves of hot flashes or finding solace in the serenity of a quiet moment, know that you're not alone. We're in this together, and together, we'll keep feeling good, one melody at a time.

Until next time, stay cool, stay fabulous, and keep rocking those menopause meltdowns like the superstar you are! 

Click below to enjoy my Menopause Meltdown Meditation.

With love and gratitude,

Tové Kane, your radio DJ, Laughter Yoga Master, Mindfulness Meditation teacher and fellow menopausal maven.

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