About 75–80% of menopausal women experience hot flashes, and 25% are severely affected.
What is a hot flash?
According to experts, this is the result of declining estrogen levels affecting the body's internal "thermostat," and it is generally considered one of the most common symptoms of menopause (although it can also be a side effect of certain medications or medical treatments). Unfortunately, because the image of a woman sweating in front of a fan or an open refrigerator has become ingrained, menopause is often treated as a bit of a joke. While you can laugh it off, it is by no means funny to be hot and sweaty, with a racing heart and a flushed face, while trying to appear professional at work and calm in everyday life. Hot flashes are not life-threatening, but they can make you feel self-conscious and clearly interfere with your quality of life.
What does a hot flash feel like?
The intensity of hot flashes varies from woman to woman, but generally, the entire body feels hot, with the heat concentrated in the head, neck, and chest. Many women say it feels "as if they are burning up inside." Others say it feels like the intense heat of lying out in the sun or going into a sauna. Naturally, it can also be accompanied by heavy sweating, palpitations, and anxiety.
How long do hot flashes last?
A series of flashes may end in a few minutes (the average is four), but they often feel longer. They can also occur every few hours or several times a week. They may also continue for years after menstruation has stopped.
How to cope with hot flashes
Anticipate hot flashes
Carry a battery-operated mini fan when you go out, and keep cooling wipes or cooling spray in your bag to spray on your face or chest and lower your body temperature. Keep a fan at your desk at work and in your bedroom at home as well.
Avoid triggers
Spicy foods, as well as foods containing monosodium glutamate (MSG), which is often found in prepared foods, salty snacks, bouillon cubes, and instant soups, can trigger hot flashes by dilating blood vessels and stimulating nerve endings. Alcohol and caffeine (coffee, black tea, cola, energy drinks) can also worsen hot flashes. It is also known that dehydration can make symptoms worse, so make sure to stay well hydrated (water, herbal tea, and foods high in water).
Clothing for hot flashes
Wear lightweight layers so you can take off a layer when you start to feel overheated. Invest in fabrics that keep you cool, such as Become, which is designed to absorb heat from the skin's surface and keep you cool. 90% of women who tried this "anti-flash" tank top reported that it reduced the discomfort of hot flashes and night sweats.
Take care of yourself through diet and exercise
Regular exercise and maintaining a healthy weight have also been shown to help reduce the risk of hot flashes. A 2017 study in Brazil suggested that women who were overweight or obese suffered from more severe symptoms. Women who smoke appear to have more severe hot flash symptoms, so it is recommended that you cut back on smoking and, ideally, quit.
Eat plenty of plant estrogens
These are plant-based foods that are structurally related to estrogen, such as soy, whole grains, tofu, and alfalfa sprouts. A large-scale report published in 2015 found that eating these foods can reduce the frequency of hot flashes.
Consider sage supplements
Some studies show that sage supplements can reduce the incidence and severity of hot flashes. Other plant-based supplements, such as black cohosh and red clover, may also help some women. (We recommend consulting a healthcare professional.)
Hormone Replacement Therapy (HRT)
HRT will likely make hot flashes almost disappear. This is recommended by the National Institute for Health and Care Excellence (NICE), an organization that provides guidance on health and welfare issues, to alleviate hot flashes and night sweats. Statistically, it is the most effective treatment for hot flashes, but it is also said to carry some risks. (We recommend consulting a healthcare professional.)
Medication
If you cannot or do not want to take HRT, and hot flashes are significantly affecting your quality of life, your doctor may prescribe antidepressants such as fluoxetine, citalopram, or venlafaxine. Clonidine, which is used to treat high blood pressure, may also be recommended.