Hot flashes. They are like an unexpected heatwave in the middle of your day (or night!). One moment, you’re fine; the next, you’re erupting like a volcano. If you’ve ever found yourself frantically fanning your face or peeling off layers in public, you’re not alone. Hot flashes are a hallmark of menopause (all phases), so knowing what’s happening in your body can help you navigate these sudden heat surges more confidently.
Hot Flashes: What’s Really Going On?
At its core (reference to the volcano), a hot flash is your body’s way of overreacting to a tiny temperature shift. The main culprit? Estrogen levels are declining. Estrogen plays a significant role in regulating body temperature, and as levels fluctuate during menopause, your internal thermostat—run by the hypothalamus—gets a little…dramatic. It mistakenly thinks you’re overheating and kicks in the cooling system, causing blood vessels to dilate, sweat glands to go into overdrive, and your heart to race. The result? That sudden, fiery sensation we all know too well.
Dr. Mary Claire Haver, author of The New Menopause, emphasizes the importance of understanding these changes: “Many will argue that menopause is a natural process and we should just let it take its course and allow our bodies to do what they’re supposed to do. My response is that yes, the process is natural, but that doesn’t mean that it is not harmful.”
Why Do Some People Get More Hot Flashes Than Others?
Some of us are luckier than others, I guess. Or unlucky.
While hormonal fluctuations are the primary driver, other factors can raise our internal temperatures, too. None of these are earth-shattering or something you have not heard before, but they are vital for you to understand in this context.
- Stress and anxiety—Your nervous system is already on high alert, and stress can make hot flashes more frequent and intense. Additionally, if you are not sleeping, your cortisol level (another hormone) is elevated, which increases stress.
- Diet Choices – Caffeine, alcohol, and spicy foods can be triggers. (Yes, that glass of wine or extra coffee might be to blame.) I have never been much of a coffee drinker, so that didn’t affect me, but at one point, the spicy foods I love were setting me on fire.
- Environment – Overheated rooms, heavy blankets, and tight clothing can amplify the effect. Personally, I struggle with a heavy or even moderately heavy blanket so much so that I sleep with my feet poking out of the covers.
- Certain Medications & Medical Conditions – Some prescriptions and health conditions can contribute to hot flashes, so it’s always good to check with your healthcare provider. Here is a list of 12 medications that can increase hot flashes.
How to Keep Your Cool
The good news? You don’t have to just suffer through it. Here are some tips to manage hot flashes with ease:
✔️ Dress in Layers – Easy-to-remove layers allow quick adjustments when a hot flash hits. I haven’t worn a wool sweater in years even in the cold Minnesota winter.
✔️ Stay Hydrated – Cool water, not cold can help regulate body temperature.
✔️ Mind Your Triggers – Keep a journal to track food, drinks, and situations that spark a hot flash. After a while you won’t need to track because you’ll know your triggers and do your best to avoid them.
✔️ Practice Stress Management – Deep breathing, yoga, and meditation can help regulate your nervous system. I’ll talk a little more about meditation in a minute.
✔️ Cool Your Sleep Space – Use a fan, lightweight bedding, and moisture-wicking pajamas. Makes sense, right?
✔️ Try Natural Remedies. Some women find relief with cooling herbal teas, acupuncture, magnesium, or supplements (check with your doctor first to ensure a remedy you’re considering does not interact with any medications you are taking or complicate health conditions.
Note: I want to add caution when it comes to supplements. There are hundreds of companies marketing products for menopause-related symptoms. Do your research before you buy anything. Fortunately, when I started my Meno Journey, I found a company led by women ob/gyns that has created supplements based on science and research. I refer clients to Women’s Health Network because they changed my life, and I believe in their supplements. I do not get affiliate payments from them, so I am not trying to sell you something to make money.
Meditation and Hot Flashes: Can It Help?
Meditation, particularly Mindfulness-Based Stress Reduction (MBSR), shows mixed but promising results in alleviating the distress caused by hot flashes. While it may not directly reduce their frequency or severity, it can significantly improve how you cope with them.
- Reduction in Distress and Improved Coping: Studies show that MBSR can reduce the emotional and psychological distress of hot flashes. One study found that women practicing MBSR experienced a 21.62% reduction in distress compared to 10.50% in a control group, along with improvements in quality of life, sleep, anxiety, and stress levels.
- Impact on Hot Flash Frequency and Intensity: While meditation helps with emotional regulation, studies suggest it does not significantly decrease the number or intensity of hot flashes.
- Broader Benefits: Mindfulness meditation has been linked to reduced irritability, depression, and anxiety during menopause, which can indirectly help manage the emotional burden of hot flashes.
Insights from Recent Studies
Until recently, studies on menopause were pretty much nonexistent. Luckily, that is changing, and understanding hot flashes is an ongoing area of research. Here are some notable findings:
- Duration of Hot Flashes: A study published in JAMA Internal Medicine found that hot flashes can continue for as long as 14 years, with the median duration being 7.4 years. (swanstudy.org)
- Dietary Impact: Research published by the North American Menopause Society in the journal Menopause found that a plant-based diet rich in soy reduces moderate-to-severe hot flashes by 84%, from nearly five per day to fewer than one per day. (pcrm.org)
- As a menopausal woman, it is essential to focus on quality protein, so plant-based may not be an option for you. Personally, I follow a plant forward diet but not 100%. I have learned that my body requires more than plant-based proteins.
- Obesity and Hot Flashes: A study published in the journal Menopause found that hot flashes are associated with a higher body mass index (BMI). (sciencedaily.com)
Ready to Take Control of Menopause?
Hot flashes may be part of the menopause journey, but they don’t have to control your life. If you’re looking for expert guidance, join my next Menopause Wellness Series on April 3rd at 3 PM CST. In addition to providing information and practical solutions, I will answer your questions, share my experiences, and allow others to share their stories.
For personal support, please schedule a strategy session to uncover your first step toward feeling like yourself and living your best life! Let’s turn down the heat and get you feeling your best.