Working up a sweat is great for the body…unless that sweat is caused by hot flashes!
Hot flashes are a common experience that can disrupt daily life and leave you feeling uncomfortable, especially when they come on suddenly. Many women, particularly during menopause, face these intense waves of heat, often accompanied by sweating and a flushed face. While they can be frustrating, it’s important to remember that you’re not alone in this experience. Thankfully, there are natural ways to manage and reduce hot flashes that can make a significant difference in your comfort. In this article, we'll share practical tips to help you cool down and regain control.
What Are Hot Flashes?
Hot flashes are sudden, intense feelings of warmth that typically affect the face, neck, and chest, often followed by sweating and a rapid heartbeat. These episodes can be brief or last several minutes, leaving a lingering sense of discomfort. They are most common during menopause, though women may start experiencing them in the years leading up to it.
Hot flashes usually begin as early as 11 years before the final menstrual period and can persist for seven to 10 years after. However, their onset and duration vary significantly from woman to woman.
Researchers have identified four main patterns of hot flashes [1]:
- Early symptom onset: Symptoms begin up to 11 years before menopause and typically decline after the final menstrual period.
- Onset near final period: Symptoms begin around the time of the last period and gradually decline in the years following menopause.
- Early onset with high frequency: Symptoms start early and occur frequently over a longer period, making them more persistent.
- Persistently low frequency: Symptoms occur infrequently and remain mild throughout the menopause transition.
Various factors, such as body weight, race, and lifestyle habits, can influence these patterns. For instance, women with higher body mass index or those experiencing anxiety or depression may experience symptoms earlier.
In contrast, women who are lighter or smoke may see symptoms emerge later [2]. Understanding these patterns can help women anticipate what to expect and explore potential management options.
What Triggers Hot Flashes?
Hot flashes can be unpredictable, but certain triggers are known to make them worse or more frequent. Identifying these triggers can help you manage and reduce the intensity of your symptoms. Here are some of the most common factors that can make hot flashes worse:
By identifying and avoiding these triggers when possible, you can gain more control over the frequency and severity of hot flashes.
What Lifestyle Changes Can I Make to Help with Hot Flashes?
Regain control of your body by adjusting your lifestyle habits. These small, thoughtful shifts in your routine can help reduce the frequency and intensity of hot flashes, offering meaningful hope for relief.
Change Up Your Clothing
Dressing in layers allows you to easily adjust your outfit as your body temperature changes throughout the day. Wear breathable fabrics like cotton, which breathes and helps keep you to cool off.
To keep cool while you sleep, go all natural! Sleeping naked helps minimize heat buildup that can lead to hot flashes.
Go Fragrance-Free
Many scented products contain phthalates, chemicals that may worsen hot flashes by disrupting hormone levels. Phthalates are commonly found in candles, plug-in air fresheners, and perfumes.
These chemicals are added to help fragrances last longer, but they can also interfere with the body's natural hormone balance, contributing to discomfort during menopause [4].
Make Your Space Hot Flash Friendly
Beat the heat before it starts. Keeping your living space cool is key to managing hot flashes.
Use fans or air conditioning to lower the temperature. Consider using cold packs or cooling pillows for added relief. Also, carrying a portable fan can also help when you’re on the go.
Avoid Hot Flash Triggers
Be mindful of trigger foods and drinks such as spicy dishes, alcohol, and caffeine. Additionally, avoid smoking, as it can worsen hot flashes and harm your overall health [5].
Eat Up with Healthy Nutrition
Certain foods can help manage hot flashes, such as those rich in phytoestrogens [6]. These plant-based estrogen compounds are found in flaxseeds and soy and may balance hormone levels.
Incorporate "cooling foods" like cucumber and watermelon [7]. Also, focus on omega-3s, vitamin E, fiber, calcium, and magnesium for overall health and well-being.
Sweat Out the Stress
Exercise is an effective way to manage hot flashes, especially for women who are overweight, as extra body fat can intensify symptoms. Regular physical activity helps with weight control and lowers stress, which is another trigger for hot flashes.
Gentle exercises like yoga or meditation can help calm the mind and relax the body. Also, self-care activities, such as using an infrared sauna, encourage sweating and detoxification. These wellness practices aid in temperature regulation and stress relief.
Talk to a Physician About Medications
It’s essential to have an informed conversation with your physician about potential medications or hormone therapies for managing hot flashes. There are a variety of treatment options available, ranging from hormone replacement therapy (HRT) to non-hormonal medications. Your doctor can help you weigh the benefits and risks of each based on your personal health history.
Educating yourself about these options and any possible side effects ensures that you can make choices that align with your goals and lifestyle. By working closely with a healthcare professional, you can develop a tailored plan that helps alleviate your symptoms while prioritizing your overall well-being.
At What Age Do Hot Flashes Stop?
Hot flashes typically decrease as women move further into post-menopause, with many experiencing relief by their 60s. However, for some women, hot flashes can persist well into their 70s and even into their 80s [8].
While the average duration of symptoms is about 7 to 11 years after menopause, individual experiences vary greatly. Factors like body weight, race, and lifestyle influence how long symptoms last. Knowing that hot flashes can extend into later life helps set realistic expectations and underscores the importance of finding long-term strategies for managing them effectively.
What Foods Trigger Hot Flashes?
Certain foods and drinks can make hot flashes worse by raising your body temperature or affecting your hormone balance. If your diet is high in white sugar, white bread, pasta, or processed foods, you may be unknowingly contributing to more frequent hot flashes and night sweats. These refined carbohydrates can cause spikes in blood sugar, which may trigger hot flashes [9].
Other foods to avoid include:
- Caffeinated drinks: Coffee, tea, and soda can increase heart rate and body heat.
- Chocolate: Contains caffeine and sugar, both of which can contribute to hot flashes.
- Red wine: Alcohol dilates blood vessels, which can lead to sudden increases in body temperature.
- Aged cheeses: Fermented foods like aged cheeses can affect hormone levels and trigger hot flashes.
- Fried foods: These are harder to digest and can raise your internal temperature.
- Spicy dishes: Spices like chili peppers can raise body heat, increasing the likelihood of a hot flash.
Avoiding or minimizing these foods may help reduce hot flashes.
How to Stop Hot Flashes Fast Naturally?
If you're in the middle of a hot flash and need quick, natural relief, here are some tips to cool down fast:
- Drink cold water: Stay hydrated and cool from the inside out.
- Eat cooling foods: Reach for foods like cucumber or watermelon, which help lower body temperature.
- Use a fan: Whether it's a handheld fan or sitting in front of a fan, this provides immediate cooling.
- Remove layers: Take off outer clothing or switch to lightweight, breathable fabrics like cotton.
- Apply cold packs: Use a cold compress or ice pack on your neck or wrists to bring down body temperature quickly.
- Step outside: If it’s cooler outside, fresh air can help regulate your body temperature fast.
These simple steps can help reduce the intensity and duration of a hot flash.
Why Are Hot Flashes Worse At Night?
Hot flashes might feel worse at night, but it’s often the disruption they cause to your sleep that makes them more troubling. From a medical perspective, hot flashes aren’t necessarily more intense at night, but the impact on your ability to rest can make them feel more severe.
When a hot flash strikes during the day, it’s uncomfortable but usually passes quickly. At night, though, being jolted awake by a wave of heat, sweating, and a racing heart can feel much more distressing.
Afterward, it’s common to feel chilled as your body tries to cool down, leaving you uncomfortable and wide awake. The combination of disturbed sleep and frequent awakenings can make hot flashes feel like a significant quality-of-life issue, impacting both physical and emotional well-being.
Hormonal changes during menopause, especially the drop in estrogen, are known to cause hot flashes and night sweats [10]. Finding ways to manage hot flashes and stay cool at night can be essential for improving sleep quality and feeling more rested.
Can Hot Flashes Be Symptoms of Cancer?
While hot flashes are typically linked to hormonal changes during menopause, in rare cases, they can be related to other health conditions. For example, thyroid issues can also cause similar symptoms, such as heat intolerance and a rapid heartbeat [11].
These symptoms may be mistaken for menopause but could indicate an underlying thyroid condition. A simple blood test can help confirm whether your thyroid might be contributing to these hot flashes.
Regrettably, some cancers, such as non-Hodgkin lymphoma, leukemia, and prostate cancer, are known to cause excessive sweating, which may be mistaken for hot flashes.
Additionally, cancer treatments like chemotherapy, radiation, or hormone therapies can trigger hot flashes. Hot flashes in men are especially common when they are undergoing treatments like androgen deprivation therapy (ADT) for prostate cancer [12].
If your hot flashes seem unusual or occur suddenly, particularly if they fall outside your typical age range or medical status, it’s important to consult a healthcare provider. This will help rule out other potential causes, such as thyroid issues or more serious conditions.
Help Balance Your Hormones with EDC Testing
Balancing your hormones can be crucial in managing hot flashes effectively. One way to gain insights into your hormonal health is through EDC (endocrine-disrupting chemical) testing.
Did you know that common household items like certain plastics and personal care products might contain these hormone-disrupting chemicals? Understanding and managing your exposure can be a key step in enhancing overall well-being.
Million Marker’s Detect & Detox Test Kit tests for phthalates and other chemicals known to disrupt hormonal balance. By identifying and addressing these disruptors, you can take targeted steps to improve your hormonal health and potentially alleviate hot flashes.
Resources
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9668206/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3952652/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8187273/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9945847/
[5] https://www.sciencedirect.com/science/article/abs/pii/S0378512205000526
[6] https://www.pcrm.org/clinical-research/fighting-hot-flashes-with-diet
[7] https://health.clevelandclinic.org/what-to-eat-when-you-have-hot-flashes
[8] https://www.health.harvard.edu/blog/menopause-related-hot-flashes-night-sweats-can-last-years-201502237745
[9] https://pubmed.ncbi.nlm.nih.gov/33112163/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6459071/
[11] https://www.chestercountyhospital.org/news/health-eliving-blog/2023/august/can-my-hot-flashes-be-a-sign-of-cancer
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6008629/