Picture this: you’re enjoying a relaxing evening with friends, and out of nowhere, you’re hit with a sudden, overwhelming wave of heat. Your face turns red, you start to sweat, and all you can think about is finding a way to cool down.
Sound familiar? This is the reality of hot flashes for many women going through menopause. These unexpected bursts of heat can be a real nuisance, but understanding them is the first step to managing them effectively. Let's explore what hot flashes are, why they happen, and how you can find relief from menopause hot flashes when they strike.
What Are Hot Flashes?
A hot flash is a sudden and intense feeling of heat that seems to come from nowhere and spreads throughout the body, particularly affecting the face, neck, and chest. Hot flashes are one of the most common symptoms of menopause, experienced by a majority of women. If you've had one, you know it is not pleasant.
While the most common symptom of hot flashes is that feeling of sudden warmth, your hot flashes may not stop there. Here are some other symptoms you may feel during a hot flash episode:
- Flushing - The skin, particularly on the face and neck, may become red and flushed.
- Sweating - Profuse sweating, especially in the upper body.
- Palpitations - Some women experience a racing heart or palpitations.
- Chills - After the heat subsides, you might feel a sudden chill as your body cools down.
Hot flashes vary in frequency and intensity from person to person. Some women experience them occasionally, while others may endure several episodes each day. The hot flash itself typically only lasts from 30 seconds to a few minutes, but the episode may feel much longer because of the intensity of the accompanying sensations.
Hot flashes don’t just impact your body—they can significantly disrupt your mental well-being in your daily life. The unpredictability of hot flashes may lead to some feelings of stress and anxiety not knowing when your next episode might happen. Night sweats, a form of hot flashes, can disrupt your rest, making it a challenge to focus and engage when you’re awake.
What causes hot flashes?
As women age, their estrogen levels naturally fluctuate and eventually decline. Estrogen production stabilizes your hypothalamus, which is the part of your brain responsible for regulating your body’s internal temperature. With lower estrogen levels, the hypothalamus becomes hypersensitive to even minor changes in your body temperature, mistakenly perceiving these as overheating. This triggers a cascade of reactions aimed at cooling the body down but leaves you feeling that sudden, intense heat known as a hot flash.
While your change in hormones are the culprit of hot flashes, certain triggers may cause an onset of hot flash symptoms. Those triggers may include:
- Diet - Foods with a high spice content can increase body temperature and trigger hot flashes. Drinking caffeine can stimulate the central nervous system, potentially leading to hot flashes. Drinking alcohol can cause blood vessels to dilate, leading to feelings of warmth and triggering hot flashes.
- Stress - Stress and anxiety, often unavoidable parts of daily life, can activate the body’s stress response, which may include hot flashes.
- Exercise - Regular physical activity can help regulate body temperature and reduce the incidence of hot flashes by maintaining overall health and hormonal balance.
- Heat - Exposure to high temperatures can prompt the body to react with a hot flash. High ambient temperatures, whether from hot weather, warm indoor environments, or even hot showers, can trigger episodes.
- Tight clothing - Tight or synthetic fabrics can trap heat, making it harder for the body to cool down.
Personal triggers are unique to each person and may require a bit of detective work to identify. Keep a symptom diary to record each hot flash, noting the time, activity, food intake, or any other conditions you think might even trigger a hot flash. By understanding what triggers your hot flashes, you’ll have a better idea of what you need to do to manage your episodes.
How can I manage hot flashes?
If you’re going through menopause, you know just how annoying hot flashes can be. One minute you're fine, and the next you're burning up! But don’t worry, there are plenty of ways to keep these hot flashes in check and find relief.
Make some lifestyle adjustments
If you find your hot flashes are triggered by heat, keep your environment as cool as possible. Use fans and air conditioning in your living and working spaces to bring down the heat and give you a bit of relief.
When you’re out and about, wear light breathable clothing or dress in layers so you can shed some clothes to adjust to changing temperatures. When a hot flash strikes, try cooling yourself down with a cold drink, a splash of cold water on your face, or a cool damp cloth on your neck.
Change up your diet
Avoiding foods that may trigger a hot flash episode is the first step, but improving your diet can be a huge second step in the right direction when managing hot flash episodes.
Maintain a balanced diet rich in fruits, vegetables, and whole grains. Incorporating foods high in phytoestrogens, such as soy products, flaxseeds, and chickpeas, might help reduce hot flashes for some women.
Skip the caffeine and alcohol, and instead focus on drinking plenty of water throughout the day to stay hydrated and regulate your body temperature. Aim to drink at least eight glasses of water a day to help regulate your body temperature and reduce the severity of hot flashes.
Exercise regularly
Yes, this actually helps! Engaging in regular physical activity can help reduce the frequency and severity of hot flashes. Aim for at least 30 minutes of moderate exercise most days of the week. This can include activities like walking, swimming, yoga, or cycling.
My personal favorite is walking - I do it every morning rain or shine!
Manage your stress
Managing stress is often easier said than done, but if stress is triggering your hot flashes, you may need to spend a little time under the hood to figure out ways to manage stress that work for you.
Try relaxing practices like deep breathing, meditation, and yoga to help you regulate your stress. You may find different mind-body therapies, like acupuncture and biofeedback, can help reduce your hot flash episodes.
Talk to your doctor about medication
If you’ve tried what you can on your own to manage your hot flashes but still can’t find relief, it may be time to talk with your doctor about medication.
Hormone Replacement Therapy (HRT) can be effective in reducing hot flashes and other menopausal symptoms by replenishing estrogen levels. However, it's not suitable for everyone and has potential risks, so discuss with your doctor to weigh the benefits and risks.
Certain non-hormonal medications, like antidepressants, blood pressure medications, and anti-seizure drugs, have been shown to reduce hot flashes. Your doctor can help determine if these are appropriate for you. I was on Lexapro for a long time during this transition.
Please note: This is not medical advice. Always talk to your doctor about your individual needs.
Try herbal supplements
Some women find relief using herbal supplements like black cohosh, red clover, or evening primrose oil. But, the effectiveness of these remedies can vary, and they are not regulated in the same way as prescription medications, so always talk to your doctor before starting any supplements.
Stay connected
Joining a menopause support group, either in-person or online, can provide emotional support and practical advice from women who are going through similar experiences. It makes a difference to know you are not alone.
Hot flashes may be a common part of menopause, but they don’t have to take over your life. By identifying your personal triggers and making some lifestyle changes, you can manage these episodes more effectively. It might take some trial and error, but finding what works for you is worth the effort. Don’t be afraid to reach out to others who are going through the same thing—sharing tips and support can make a world of difference.
Additional Resources:
Secrets To Thrive In Menopause: Download this free guide to learn my top secrets to thrive in menopause.
Menopause Symptom Tracker: Track your symptoms and get connected to physicians and organizations that can help you!
The information contained on this website is intended for informational and educational purposes only. It is not intended to be a substitute for the advice of an appropriately qualified and licensed physician or other healthcare provider.
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