Hot flashes, also known as hot flushes, are sudden feelings of warmth spreading through the body, often most pronounced on the face, neck and chest. They are a common symptom of perimenopause and menopause.
During a hot flash, a woman might experience:
- A flushed face and red blotches on the neck, chest, and arms
- Rapid heartbeat and pulse rate
- Sweating and damp skin
- Chills after the hot sensation passes
What causes hot flashes?
Hot flashes are caused by decreasing levels of the female sex hormones estrogen and progesterone as women approach menopause. This fluctuation in hormones disrupts the body's normal temperature control.
When do they occur?
Hot flashes most commonly occur in women around the ages of 45-55 as they near menopause. However, they can start much earlier - even 7-10 years before a woman's last period - during the perimenopause transition. Hot flashes tend to peak in frequency and severity around 1 year after a woman's last menstrual cycle.
How long do they last?
The duration of a single hot flash can range from 30 seconds to 10 minutes. Most women have hot flashes for 6 months to 2 years, but about 30% of women experience them for up to 5 years or longer.
What can trigger a hot flash?
Common hot flash triggers include:
- Stress, anxiety or emotional distress
- Warm environments and ambient heat
- Caffeine, spicy foods and alcohol
- Tight clothing and being under heavy blankets
What can help ease hot flashes?
Strategies to help relieve hot flash symptoms include:
- Staying cool with layered, loose clothing, fans, and by avoiding triggers
- Practicing relaxation techniques like paced breathing
- Getting regular moderate exercise like yoga or walking
- Keeping a symptom diary to identify personal triggers
- Trying alternative remedies like soy, black cohosh, or acupuncture
For severe hot flashes interfering with daily life, low-dose hormone therapy is an option some doctors may recommend for short-term relief around menopause. Discuss risks and benefits with your healthcare provider at HRT Solutions.
I hope this overview on hot flashes covers the key points about this common discomfort many women experience around menopause!