By Dr. Eve Ashby
Beaufort Memorial Lowcountry Medical Group Specialty Care
This summer has brought on headlines of “heat waves,” but when it comes to menopause, it can be all about “hot flashes,” instead.
The menopausal transition brings a variety of changes to a woman’s body, and one of the most well-known – and challenging – is hot flashes. This sudden rush of heat can leave you feeling uncomfortable, flushed and even drenched in sweat. For many, the accompanying night sweats can disrupt sleep and affect your overall quality of life.
So, what are hot flashes? One of the most common menopause symptoms, they are characterized by feelings of intense heat that usually affect the face, neck and chest. The skin may redden, and a woman may begin to sweat, sometimes profusely.
Though hot flashes can vary in intensity, duration and frequency, they typically last for a few minutes. Many women also experience night sweats, which are hot flashes that occur while sleeping and can severely disrupt rest.
Hot flashes are thought to be triggered by hormonal changes, particularly the decline in estrogen levels during the years leading up to menopause and beyond. This hormonal shift affects the part of the brain that regulates temperature.
There are natural strategies that can help you reduce and prevent hot flashes. Here are some quick tips to consider:
- Consider your environment: Take cold showers and steer clear of hot tubs, saunas and warm climates.
- Drink cold water: When a hot flash begins, drinking cold water can help cool you from the inside out.
- Dress in layers: Looser-fitting clothing allows you to remove layers quickly and cool down when a flash strikes. Choose lightweight, breathable fabrics like cotton or moisture-wicking materials to help your body stay more relaxed.
- Stay cool: Keep your environment comfortable by running the air conditioner, using a fan or opening windows. When sleeping, consider products such as a cooling pillow or breathable bed linens, which have the potential to help manage hot flashes and night sweats.
Lifestyle changes to manage hot flashes
While quick fixes can help in the moment, adopting longer-term lifestyle changes is essential for managing hot flashes daily. Here are some effective strategies:
- Exercise regularly: Incorporating activities like walking, yoga or swimming into your routine can support your body through this transitional time.
- Practice relaxation techniques: Stress may exacerbate hot flashes, so finding ways to relax is crucial. If you’re feeling overwhelmed or aggravated, take a break, go for a walk, listen to music or try mindfulness exercises found on many free apps to help decrease hot flash triggers.
- Keep cool at night: Many women experience night sweats during menopause. To improve your quality of life, consider creating a sleep-friendly environment by keeping the bedroom cool, using lightweight bedding and wearing moisture-wicking sleepwear.
- Watch your diet: Avoid alcohol, spicy or sugary foods, as these are triggers for hot flashes and night sweats.
If natural remedies aren’t enough, there are other treatment options that may help. Some medical options include:
- Cognitive behavioral therapy (CBT): CBT, a form of talk therapy, has been found to help women cope with the emotional and psychological aspects of problematic menopause symptoms. CBT doesn’t stop hot flashes from occurring but can improve how you manage them.
- Hormone therapy: Estrogen replacement therapy is one of the most effective treatments for hot flashes. However, it’s not suitable for everyone and may come with risks or side effects that must be carefully considered.
- Non-hormonal medications: There are several new medications that target the specific area of the brain that are thought to create hot flashes. In addition, there are effective treatments such as certain antidepressants, blood pressure medications and anti-seizure drugs that have been shown to help.
It’s important to talk to an OBGYN or primary care provider if your hot flashes are severe or are impacting your quality of life. They can help you explore natural and medical treatments that might work for you. Remember that every woman’s experience is different, and what works for one person may not work for another.
Eve A. Ashby, DO, FACOOG, is a board-certified gynecologist with Beaufort Memorial Lowcountry Medical Group in Beaufort and Okatie. Dr. Ashby is also an Assistant Professor and Regional Director of Medical Education for A.T. Still University School of Osteopathic Medicine.
