Menopause hot flashes

Tips for understanding and coping with menopausal hot flashes

Hot flashes are a very common symptom of menopause and about 75% of women experience them at some point in time. Menopause hot flashes vary in duration, frequency, and severity but they usually begin one or two years before a woman’s last period and can last anywhere from six months to fifteen years.

An upsetting and difficult symptom of this transition, menopausal hot flashes often require treatment but the good news is that they can be dealt with using a range of remedies. Keep reading to find out more about menopausal hot flashes and how to treat this unpleasant symptom of menopause.

What are menopausal hot flashes?

Hormonal fluctuations are responsible for triggering menopause hot flashes. Typically, menopause hot flashes start with a feeling of intense heat in the upper part of the body, particularly the head and neck, and are usually accompanied by a rapid heartbeat. Hot flashes symptoms also include heavy sweating.

Although every woman´s experience of menopausal hot flashes is different, they typically last between thirty seconds and five minutes.

If you think you are experiencing menopause hot flashes but want a second opinion then visit your doctor. Generally speaking, they will be able to confirm menopausal hot flashes by assessing your menstrual history and performing a physical examination.

What causes menopause hot flashes?

The exact science behind menopause hot flashes is uncertain but it is normally accepted that the hypothalamus (the part of the brain that regulates heat production) causes hot flashes by going into overdrive. Decreasing estrogen hormone levels during menopause are believed to be responsible for this malfunction of the hypothalamus, which detects an increased body temperature. As a result, chemicals are released that cause the skin blood vessels to dilate so that heat can be released, resulting in menopause hot flashes.

Tips for dealing with menopause hot flashes

• Wear suitable clothing: Dress in layers, so that you can peel them if a hot flash occurs.
• Eat well: make sure there is sufficient protein, fiber, fruits, vegetables and grains in your diet.
• Drink 2 liters of water every day.
• Avoid food and drinks that may prompt menopause hot flashes such as alcohol, caffeine, sugar, spicy foods and hot soups.
• Keep your bedroom cool.
• Do regular exercise.
• Stop smoking.
• Lose weight.
• Use herbal remedies.

Making small changes to your lifestyle should always be the first step you take when wanting to combat hot flashes because it is the least invasive and doesn’t have much of a risk factor. If you want to try alternative treatments for hot flashes, you should talk to your doctor for advice.

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