Understanding and Dealing with Hot Flashes

Coming to grips with hot flashes


  1. Hot flashes are one of the most common complaints of menopause, as the periods of intense heat, warm skin, and sweating are uncomfortable.
  2. They can be triggered by wearing tight clothing, feeling stressed, or consuming alcohol, caffeine, and spicy foods.
  3. Dressing in light clothes, sipping ice water, exercising, and certain medications can help prevent hot flashes.

Whether it creeps up on you or you have forewarning, menopause is a fact of life for all women.

Two of the most common complaints about menopause are hot flashes and night sweats. This uncomfortable symptom affects approximately three-quarters of all women in perimenopause, or the time before actual menopause. Once a woman has reached menopause, she may continue to have hot flashes for six months to five years, and in some women, they may linger for 10 years or even longer, according to The North American Menopause Society (NAMS).



What is a hot flash?

A hot flash is a feeling of intense heat, not caused by external sources. Hot flashes can appear suddenly, or you may feel them coming on. You may experience:

  • tingling in your fingers
  • your heart beating faster than usual
  • your skin feeling warm, suddenly
  • your face getting red or flushed
  • sweating, especially in the upper body


What causes hot flashes?

It’s not exactly clear what causes hot flashes. However, they’re most likely due to hormonal changes in the body. Some women barely notice hot flashes or consider them a minor annoyance. For others, the intensity may affect their quality of life in a rather negative way.



Hot flash triggers

Each woman’s triggers for hot flashes may be a little different, but some common ones include:

  • drinking alcohol
  • consuming products with caffeine
  • eating spicy foods
  • being in a hot room
  • feeling stressed or anxious
  • wearing tight clothing
  • smoking or being exposed to cigarette smoke

You may want to start keeping a journal about your symptoms. Write down what you were doing, eating, drinking, feeling, or wearing when each hot flash began. After several weeks, you may begin to see a pattern that can help you avoid specific triggers.


Start simple

Some women are able to manage their hot flashes with some simple tools or techniques. Here are some simple ways to find relief:

  • dressing in layers, even on the coldest days, so you can adjust your clothing to how you’re feeling
  • sipping ice water at the start of a hot flash
  • wearing cotton night clothes and using cotton bed linens
  • keeping an ice pack on your bedside table


Nature’s medicine cabinet

Many women are turning to natural products to help with managing hot flashes and night sweats. If you take natural products or supplements, it’s important that you mention this to your doctor and pharmacist whenever you discuss your health and medications. Some products can interfere with over-the-counter and prescription medications.



Herb and oil relief

While medical studies haven’t backed up their effectiveness for reducing hot flashes, some women find certain herbal products to be helpful. These include:

Peppermint oil dabbed on the back of my neck helps cool me down during a hot flash.
  • Black cohosh (Actaea racemosa, Cimicifuga racemosa): It should not be taken if you have a liver disorder.
  • Red clover (Trifolium pratense): It could increase the chance of bleeding.
  • Dong quai (Angelica sinensis): It interacts with the blood thinner, warfarin.
  • Evening primrose oil (Oenothera biennis): It may affect blood thinners and some psychiatric medications.
  • Soy: It can cause mild stomachaches, constipation, and diarrhea.

Please check with your doctor before taking any of these products.



Hormone replacement therapy (HRT)

The popularity of hormone replacement therapy (HRT) has waxed and waned over the years. Treatment with synthetic hormones may be an option for some women whose hot flashes are debilitating and greatly affect the quality of their life.

Estrogen supplements level out the amount of estrogen in your system, reducing the incidence and severity of hot flashes and night sweats. Estrogen is usually taken with progestin to reduce the risk of developing endometrial cancer. It can be taken by pill, through a vaginal cream or gel, or a patch.


Non-hormonal treatments

Other medications have been found to help women whose hot flashes and night sweats are difficult to manage. While they weren’t developed directly for this purpose, some women find them effective.

Gabapentin and pregabalin, usually given for nerve-mediated pain, offer relief for some women. Gabapentin is also prescribed for seizures. Antidepressants venlafaxine (Effexor), fluoxetine (Prozac), and paroxetine (Paxil) have also been shown to be effective for treatment of hot flashes.


Alternative therapies

Alternative therapies

Acupuncture may be helpful, without the side effects of medication. A small study published in 2011 found that women who had acupuncture had significantly fewer menopausal symptoms, including hot flashes, than those who had sham treatments. Sham acupuncture is shallow needling that doesn’t stimulate a true acupuncture point.

Meditation can also be very successful in helping manage stress levels. Stress is a common hot flash trigger for many women.


Lifestyle changes

Lifestyle choices can make as much of an impact on your body as any medication or supplement you take. Living a healthy lifestyle can reduce the incidence and/or severity of hot flashes and help reduce the risk of heart disease and osteoporosis. Be mindful of the following ways you can improve your health:

  • eating a well-balanced diet, with portion-control
  • exercising regularly
  • stopping smoking, if you do

Stay positive

Don't get discouraged

Just as no two women are alike, neither are the ways their bodies will react to hot flash treatments. If one method doesn’t seem to work for you, another might. Talk to your doctor if none of the common hot flash management tools are helping.

As tough as it’s to imagine while in the midst of your own personal heat wave, this too shall pass. For more information on how to get the most out of your menopausal years, keep reading about menopause.

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