When I was in my 40s, I heard about hot flashes from my two older sisters. They would often say with a knowing smile, “You’ll know when they hit you”.
It seemed like a distant reality for me at that time — until the day came when a sudden “heat wave” swept over me. Indeed, hot flashes can strike without warning! This common menopause symptom can bring an intense feeling of heat, often accompanied by a flushed face and sweating.
Back then, I had no clue what to do. But now that I know better, I would love to be your big sis and share practical tips with you!
Some of the guaranteed ways to manage hot flashes in midlife are:
- Making diet and lifestyle changes
- Taking hormone-friendly supplements
- Managing stress through relaxation techniques
- Doing home remedies for quick relief
- Trying conventional therapeutic methods
Most people think that hot flashes are the earliest signs to expect, so you could tell you are in menopause. But the first few symptoms you might actually experience are feelings of worry and anxiety, being depressed and feeling lost for no particular reason. Many women also feel a sense of disorientation.
Those emotional symptoms are experienced during perimenopause (the pre-stage of menopause) — as progesterone fluctuates and declines faster than estrogen. Eventually, hot flashes start to enter the midlife scene when estrogen levels also decline.
But hey, don’t sweat! (Let’s not steal the job of hot flashes.)
I am letting you know these things so you can work closely with your body and build your hormonal health! As I have been through hot flashes myself, I assure you that this article was written with you (and hot flashes) in mind. You can easily incorporate my tips and lifestyle hacks into your daily life!
What is a Hot Flash?
A hot flash (or “hot flush”) is a sudden, intense sensation of heat or warmth — typically starting in the head, face and neck regions. In some cases, the heat can spread to the rest of the body, too. The warmth may also be accompanied by sweating, flushing and palpitations.
Generally, hot flashes are referred to as vasomotor symptoms. This term highlights the body’s vasomotor system, which controls the dilation and constriction of blood vessels.
Now, when something disrupts that system (such as hormonal changes), blood vessels near the skin’s surface tend to dilate. As a result, the dilation releases some heat — leading to the unfamiliar warmth, sweating and flushing.
Apart from feeling warm and sweating, you may also experience the following symptoms during a hot flash:
- Tingling of the fingers
- Red or flushed face
- Blotchy skin patches
- Cold shivering (once hot flash subsides)
- Dizziness
- Anxiety
Do hot flashes always come suddenly?
Well, some women may experience warning signs, which can occur a few seconds to several minutes before a hot flash. These are known as prodromal symptoms.
Typical sensations before a hot flash are feelings of heat, gradual sweating, increasing heartbeat, anxiety and nervousness. Some women may also notice their skin turning red or developing a blotchy appearance, known as flushing.
However, not all women experience prodromal symptoms. In my case, hot flashes hit without any warning! I would suddenly feel a warm, tingling sensation on my neck, face and chest. I also had a rapid heartbeat.
Do all midlife women experience hot flashes?
Having a hot flash is common, but it’s not a universal menopause symptom. Meaning, not all women experience them!
Japanese women, for example, rarely have hot flashes and other menopause symptoms. Studies suggest that it could be due to their high dietary intake of soy —which is a rich source of plant-based estrogen.
Generally, 70 percent of women (including European-Americans, African-Americans and Hispanic-Americans) worldwide experience hot flashes and night sweats. Ethnicity is linked to how frequently or intensely a woman would experience vasomotor symptoms.
Can hot flashes happen at night?
Yes, a hot flash can happen in the middle of the night — another prevalent symptom in menopause called “night sweats”.
Like hot flashes, night sweats are also caused by a disrupted vasomotor system due to hormonal fluctuations. They can cause excessive sweating, affect your sleep quality and leave you drenched in sweat as you wake up!
Do hot flashes signify the start of menopause?
No, it’s a myth! As I mentioned earlier, hot flashes are not the first sign of menopause, as many think. Rather, hot flashes tend to show later when estrogen levels decline.
That is a hard lesson I had to go through because back then (when I did not have hot flashes yet), I couldn’t understand why I was feeling down, lost and irritable. I thought I was having some serious mental health troubles. I did not realize I was already entering perimenopause — the pre-stage of menopause!
You can enter perimenopause as early as in your mid-to-late 30s. During this stage, progesterone levels fluctuate and decline faster than estrogen. And since progesterone is known to have calming and mood-stabilizing effects, having low levels results in symptoms like anxiety, depression and mood swings.
As previously stated, those emotional symptoms are the real first signs indicating you are in perimenopause — the years leading up to menopause.
What Are the Causes of Hot Flashes During Menopause?
Hormonal fluctuations, specifically declining estrogen levels, are the primary reason behind hot flashes. These hormones are known to play a role in the natural temperature regulation of the body. Other factors that trigger hot flashes are stress, low serotonin levels, poor diet and thyroid problems.
Yes, menopause brings your body to a roller coaster ride!
Your hormones shift and changes in your sex hormones also affect other hormones. While aging, some of your bodily processes naturally slow down, too. All these may cause hot flashes and other menopause symptoms!
While experts can’t really single out the root cause of a hot flash, research explains it is triggered by the hypothalamus — the part of your brain that regulates temperature.
But the big question is, what causes the hypothalamus to do so?
Unknown to many, estrogen, together with the balancing effects of progesterone, have influential roles in temperature regulation. These two hormones help in the dilation of your blood vessels — which allows better blood flow and promotes the release of heat to cool your body. Hence, the sweat!
Estrogen and progesterone also send direct signals to your hypothalamus that it’s time to lower your temperature. Now, things are starting to make sense, right?
Now, when estrogen (your temperature regulator) plunges during menopause, your brain thinks that your body is “overheating”. Your body will then make an attempt to cool you off — and that’s why you experience a hot flash.
But as mentioned, hormonal changes aren’t the sole reason why you experience hot flashes. Other known causes include:
Stress –The stress hormones adrenaline and cortisol make your heart pump faster — triggering blood vessels in the skin to swell. In response, your body cools off through hot flashes. Additionally, cortisol is known to hyperactivate the sweat glands, which makes you perspire!
Poor diet – Some foods and drinks known to trigger hot flashes include spicy foods, sugar, caffeine and alcohol. They can cause a sudden surge in body heat — leading to hot flashes. Also, eating a poor diet may lead to hormonal imbalances, which ultimately sets off hot flashes.
Thyroid problems – Although hypothyroidism can also cause hot flashes, this symptom is more common if you have hyperthyroidism. An overabundance of thyroid hormones speeds up your metabolism, leading to hot flashes and sweating.
Low serotonin levels – Having low levels of your feel-good hormone serotonin makes your hypothalamus more sensitive to changes in temperature. Serotonin also plays a role in regulating your body’s stress response. With low serotonin levels, you will become more susceptible to stress — a common cause of hot flashes in women.
Do men experience hot flashes, too?
Surprisingly enough, the answer is yes!
Harvard Medical School found out that decreasing testosterone levels during andropause is the culprit. However, compared to menopause, andropause (the male version of menopause) happens very slowly, so symptoms are not as intense in men.
How to Stop Hot Flashes in 7 Effective Ways!
To manage and prevent hot flashes in menopause, it is best to eat a nutrient-rich diet, take hormone-balancing supplements and herbs, find ways to manage stress, target pressure points in the body with acupuncture and support your adrenal glands (where estrogen and progesterone are mainly produced in menopause).
Staying physically active is essential in maintaining your overall midlife health, but when dealing with hot flashes, low to moderate intensity exercises are recommended. And don’t forget about hydration!
Whether you go for natural remedies or consider taking hormone therapy, always make sure to hit the basics: To take better care of yourself and build holistic habits as you enter midlife!
That way, symptoms may become milder, less frequent and more manageable. A healthy lifestyle also helps you build a stronger, healthier body away from age-related health issues!
Brace yourself because the tips I’m about to share really made me feel BETTER in midlife. It is my desire that they work well for you, too!
1. Eat a hormone-balancing diet
Consume whole foods, cruciferous and leafy vegetables, nuts, seeds and berries. Go organic, support local farmers and buy in season as much as you can! These healthy foods are filled with vitamins and nutrients — which can help detoxify your body from harmful toxins that mess up your hormone balance.
And oh, don’t forget to stay away from all ultra-processed and sugary foods! Preservatives, additives and other artificial substances are all toxins that take a toll on your hormonal health!
2. Use herbs and supplements!.
Keeping your hormones balanced is your secret power in dodging those heat waves. Hormone-friendly herbs and supplements can help!
Phytoestrogenic herbs contain plant-based estrogens, which can raise your estrogen and prevent hot flashes. Adaptogenic herbs, on the other hand, have hormone-balancing and stress-relieving properties!
Some of the best herbs and supplements you can take include:
Black Cohosh: Studies show black cohosh can reduce hot flashes in menopausal women by maintaining serotonin levels.
Flaxseeds: These are rich in lignans, which are plant-based estrogens that act like natural estrogen (without causing hormonal imbalance)!
Dong Quai: This is one of the most effective herbs for relieving most menopause symptoms. Dong Quai contains phytoestrogens that can help support estrogen levels during menopause!
Red Clover: Rich in isoflavones, red clover eases hot flashes, mood swings and brain fog.
Wild Yam: Also known as Vitex, this herb contains a compound called “diosgenin” — a type of natural estrogen. Diosgenin also helps in the production of progesterone, maintaining healthy levels during menopause!
DHEA: Better known as the mother of all hormones, DHEA (dehydroepiandrosterone) is necessary for keeping your estrogen and progesterone levels balanced and, in turn, reduces hot flashes!
Gamma-Linolenic Acid (GLA): Found in primrose oil, borage oil and black currant seed oil, GLA promotes better binding of estrogen into receptors, thereby reducing the severity of hot flashes.
Magnesium: It helps in relaxing your body and managing stress better. It also stimulates sex hormone production and calms the central nervous down, stopping hot flashes.
Tryptophan/5-HTP: Increase your serotonin levels with these precursor compounds. Sleep disturbances can also cause hot flashes — and serotonin increases melatonin production needed for a sound slumber!
Liver Health Supplements: According to Natural Health Resources, the liver is vital in producing hormones, such as estrogen and progesterone. This is why it’s important to maintain your liver’s health! Vitamin D3, dandelion tea and milk thistle are your besties for keeping the liver functioning optimally!
3. Find ways to manage stress!
As you already know, stress hormones may trigger hot flashes AND can also further suppress hormone production.
Practicing mindfulness and doing yoga are two of the most helpful ways to manage stress and get rid of hot flashes! Meditation is also a great stress reliever because it synchronizes the mind and body.
Kathy Smith Fitness has a great yoga routine for your hot flashes (7:00):
4. Support your adrenal glands!
During menopause, we heavily rely on our adrenals to provide us with estrogen and progesterone. Relieving stress is a great way to support your adrenals!
You may also want to add adaptogenic herbs such as ashwagandha, eleuthero, Rhodiola and maca. These herbs have stress-busting and relaxing properties, which promote healthy adrenal glands.
In this video, Dr. Berg shares the role of adrenal glands in hot flashes and the importance of supporting our adrenals. [3:52]
5. Exercise daily and squeeze in some movement!
Daily movement is important, but intense workouts are not advised if you suffer from hot flashes.
If you overtrain, you add more stress to your adrenal glands, which can suppress hormone production. Going on walks, jogs, swimming, dancing, Pilates, rebounding, barre, Tai Chi, Qigong and other light but blood-flow-improving activities are recommended by experts. They encourage movement while keeping the body relaxed and calm.
And hydrate properly! Drinking 8 to 10 glasses of water daily replenishes the fluids you’ve lost when you sweat during hot flashes.
6. Try acupuncture!
This alternative therapy is beneficial in helping manage many health conditions!
Acupuncture targets pressure points in your body, which release tension, relieve stress, calm your entire body and maintain overall balance. This therapy has been found to ease menopause symptoms, especially hot flashes!
Check this video to know which pressure points you should massage to lessen your hot flashes [2:22]:
7. Maintain a healthy weight!
According to experts, women with weight issues have an increased risk of experiencing hot flashes.
One of the best ways to keep your weight in check is to support your thyroid — the gland in charge of your metabolism and fat-burning processes. Check out my thyroid article and find great tips to optimize thyroid function!
10 Quick Relief Tips to Ease Hot Flashes!
Besides making diet and lifestyle changes, there are many practical remedies and at-home tricks you can do to deal with hot flashes:
1 Deep breaths! Do deep and slow abdominal breathing when you feel a hot flash coming. This is one of the most effective ways to calm yourself down and relieve stress!
2 Sip on a glass of cold water. This is a quick way to regulate your core temperature — the temperature of your body’s internal environment, including your vital organs!
3 Wear light clothing! Wear several layers of light clothing that are easy to take off in case a hot flash occurs.
4 Put your wrist under running water. This will relax the blood vessels and cool your entire body down!
5 Use something cold to regulate body heat! Freeze a washcloth and place it around your neck when a hot flash happens.
6 Cool your room. Open your windows, turn off the thermostat and put your fan or air conditioner on full blast. Use anything you have to keep yourself cool!
7 Keep essential oils in your purse! Essential oils are great for relieving stress and anxiety, which can trigger a hot flash. Lavender, chamomile, basil, peppermint, clary sage and geranium are some of the best oils you can keep in your bag!
8 Carry a portable fan wherever you go so that the fan can blow it off when a hot flash strikes!
9 Look for chill pillows. They can help if hot flashes occur at night!
10 Try to be open to others about hot flashes. Tell your co-workers, friends and family that you experience hot flashes sometimes. Freeing yourself from the shame attached to menopause symptoms, like hot flashes, will bring you emotional relief!
Menopause Hormone Therapy for Hot Flash Relief
Menopause hormone therapy (MHT) is a treatment option for hot flashes and other menopause symptoms. It involves the use of natural (bioidentical) and synthetic estrogen and/or progesterone to supplement declining hormone levels.
MHT is available in various forms, such as pills, patches, creams and vaginal rings. While it can help reduce hot flashes, MHT should be carefully planned with your trusted healthcare provider to reduce any possible side effects.
Personally, I lean more toward eating nutrient-dense foods, fasting, exercising and keeping my stress levels low. I found them super effective in keeping my hormones balanced!
But over the years, research studies about MHT have been increasing and I have learned that it isn’t as bad as I thought! However, it is crucial to be well-informed about the best form and dosage of MHT for your individual needs.
Bioidentical Hormone Replacement Therapy
Bioidentical hormone replacement therapy (BHRT), or natural hormone therapy, uses hormones that are very similar to the ones naturally produced by your body. In a lab, yam and soy can be used to extract compounds that can be turned into bioidentical hormones.
Bioidentical hormones are so identical to your sex hormones’ molecular structure that the body acknowledges them as one. These synthesized hormones produce the same effects on the body as their human counterparts: The elimination of unwanted signs of menopause, including hot flashes.
Hormone Replacement Therapy (HRT)
Hormone replacement therapy is recommended based on your personal history and preferences, as discussed with your doctor. HRT comes in tablets, injections, patches, implants, rings, transdermal gels and more. Unlike BHRT, hormones used in HRT are completely artificial and chemically made.
Generally, MHT should be individualized based on the following factors:
→ age
→ time of menopause
→ health risks
→ patient’s preferences for assessing her risks and benefits to the therapy
→ Menopause hormone treatment is such a huge topic! You can find out more information about MHT in our article here.
FACT BOX
One study points to a molecule called “kisspeptin”, which may be involved in hot flashes.
Kisspeptin, a hormone produced in the hypothalamus, is in charge of reproductive maturation and hormone production. Scientists believe that when this molecule sends signals to the ovaries to produce estrogen and progesterone, it also sends signals to the brain to expand our blood vessels. As a result, hot flashes occur.
According to the Cell Reports study, estrogen also keeps neurons that produce kisspeptin in check. However, when estrogen levels decrease during menopause, neurons that produce this hormone will start to swell. This leads to the production of more kisspeptin and neurokinin B — both of which mess up body temperature regulation and spur hot flashes.
Whether you’re on and off hot flashes, turbulent hormonal fluctuations and imbalances, remember that by listening to your body and living a healthy lifestyle, you’ll be able to ease menopause symptoms and live a more active life.
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References:
cancer.gov/about-cancer/causes-prevention/risk/hormones/mht-fact-sheet
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Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.