HOT FLUSHES: SYMPTOM DEEP DIVE
Summary
Today we’ll be covering the heated topic (sorry, I had to) of hot flushes, also known as hot flashes or vasomotor symptoms. We’ll learn about what hot flushes are, what causes them, and what you can do to reduce them.
What is a Hot Flush?
A hot flush is a sudden, often intense (very intense!) rush of warmth that begins in the face and chest and can radiate through the rest of the body. This sensation of warmth is often accompanied by sweating, increased heart rate, and a red or flushed appearance. You may also feel dizzy or chilled. Hot flushes generally last a few seconds to several minutes. They can occur at any time, and may occur a few times a day or several times a day. Hot flushes that occur at night during sleep are referred to as night sweats.
It is estimated that up to 75% of women transitioning to menopause will experience hot flushes. Hot flushes can be classified as mild (heat flush, but no sweating), moderate (heat flush with sweating), or severe (heat flush and sweating so severe you stop what you are doing).
What Causes Hot Flushes?
You guessed it- hormones! Changing hormone levels, especially declining estrogen levels, impact the body’s ability to regulate temperature. Because of decreased available estrogen, the hypothalamus, the part of the brain that acts as the body’s internal thermostat, becomes sensitive to small changes in body temperature. This sensitivity can cause the brain to mistakenly perceive that the body is overheating at random times, triggering a hot flush to cool down. In a hot flush, the blood vessels under the skin enlarge, in an effort to bring more blood to surface of the skin to dissipate heat. This causes the flushing sensation and redness associated with the hot flush. To regulate this heat release, sweating occurs to help remove additional heat. This sweating can lead to a chill once the initial flush is over.
Although hot flushes are absolutely not under your control, there are some factors that can worsen them.
Stress: Stress has been shown to trigger and worsen hot flushes.
Diet: Alcohol, caffeine, and spicy foods have been shown to increase the frequency of hot flushes.
Heat: Heat, either hot weather, a hot drink, or a hot room, can also bring on a hot flush.
Smoking: Tobacco use has been linked to more severe hot flushes.
Weight: Research has shown that excess weight can increase the frequency and severity of hot flushes.
How to Reduce Hot Flushes
Luckily, there are several strategies you can use to reduce the frequency and intensity of your hot flushes.
One of the first things we recommend at Strong In Menopause is to track your symptoms. Having data around when you have a hot flush, how intense it was and how long it lasted, how often hot flushes are happening, and if they occur in certain settings or after you eat certain foods, can be incredibly helpful in determining what strategies to put in place to reduce your unique symptoms.
Lifestyle Changes
Be Cool: Easier said than done. Dressing in layers, keeping a fan at your desk or in your purse, keeping room temperature low, and drinking cold water can all help ease hot flushes, or at least make you more comfortable when one occurs.
Watch What You Eat: After you have tracked your hot flushes for a bit, you should have a good idea of what your trigger foods and beverages are. We recommend avoiding those triggers when possible, or at least preparing to have a hot flush when you just can’t give up that side of hot sauce with your breakfast burrito. Eating a balanced diet, rich in whole food and nutrients can also decrease the severity of hot flushes.
Move Your Body: Regularly moving, in whatever way is best for you, can help decrease the severity of hot flushes.
Keep Your Cool: Managing stress can have a surprisingly large impact on the severity of your hot flushes. Again, find whatever technique soothes you- we recommend trying yoga, meditation, mindfulness techniques, and breathing exercises to reduce stress.
Stay Hydrated: Drinking cold water throughout the day will prevent dehydration and will make your body temperature feel cooler, reducing hot flush symptoms.
Medical Options
(We aren’t doctors- and this is not medical advice. Please talk to your doctor about possible medical options)
Hormone Replacement Therapy (HRT): Because lower estrogen level are responsible for hot flushes, HRT can be an effective treatment to reduce or control these symptoms.
Non-Hormonal Medications: Certain drugs such as antidepressants and blood pressure medications have been shown to be effective in managing symptoms.
Alternative Therapies
Acupuncture: Some studies have shown acupuncture to helpful in reducing the frequency and severity of hot flushes.
Cognitive Behavioral Therapy (CBT): According to NIH research, CBT can help manage menopause symptoms, including hot flushes, and can improve overall quality of life for women in the menopause transition.
Conclusion
Hot flushes are a major pain, but they don’t need to ruin your life. There are a variety of ways to reduce the frequency and severity of hot flushes, many of which are easy to try. At Strong In Menopause, we’ll work with you to help find your unique triggers, and will develop a nutrition, fitness, and lifestyle plan to reduce hot flushes and other symptoms, so you can get back to living your life. Schedule a free consultation with us to learn more.
Before we end, we do want to call out one small point- if you are not experiencing hot flushes, that does not mean you are not in the menopause transition. Some women don’t experience hot flushes but do experience a litany of other symptoms. Everyone’s experience is unique and valid.
Next up, we will be talking about another dreaded menopause symptom- weight gain.