Hot, Bothered, and Over it: My Guide to Surviving Hot Flashes

Have you ever had one of those moments where you suddenly feel like you’re on fire, and you have no idea why?  Like, you’re just minding your own business, and all of a sudden, it’s like the surface of the sun has taken up residence in your body.  That’s what hot flashes at midlife are like.  They’re like an unexpected and unwanted house guest, showing up unannounced and making themselves at home inside your body. And feeling like they are staying FOREVER! Well, read more for my guide to surviving hot flashes and you can hopefully minimize the time they hang out with you.

Hot flashes can be the absolute worst.  They come out of nowhere, and they make you feel like you’re burning up from the inside out.  Your face gets all red and hot, and you start sweating like you’re stuck in a sauna with no way out.  Your heart rate goes through the roof, and you might feel dizzy or nauseous.  You might even get the chills or start shaking all over.  It’s like your body is just having a complete meltdown, and you’re along for the ride and can’t get off.

And the worst part is, hot flashes can last for just a few seconds, or they can go on for what feels like an eternity.  They can happen at any time, day or night, and they can strike at the most inconvenient moments.  You could be in a meeting, at a party, or even in bed, and boom – hot flash attack.  It’s like your body has a mind of its own, and it’s just trying to embarrass you or ruin your day.  Just think of hot flashes as a little reminder that you’re still alive and kickin’, even if your body is trying to convince you otherwise.

Hot flashes are the most common symptom of menopause and perimenopause, and they can be really uncomfortable, embarrassing, and just plain annoying.  But don’t worry, I’ve got some info and tips to help you with surviving hot flashes.

It’s important to noted that hot flashes can have different presentations in women.  For most, it’s kind of like a wave of heat that spreads all over your body.  Some might feel a flushed face, increased sweating and heart rate, dizziness, headaches, chills, trembling or shaking hands, intense itching or a prickling sensation (especially on your face or chest), or even nausea.  These episodes can last anywhere from 30 seconds to 10 minutes, although some people have hot flashes that go on for longer.  Some women experience them for only a short period of time during Perimenopause or Menopause, some for years, and some lucky ones never experience them at all.

So, why do hot flashes at midlife happen?

Basically, it’s all about hormones.  During perimenopause and menopause, our bodies produce less estrogen, and this can confuse our hypothalamus.  The hypothalamus is a part of the brain that regulates body temperature, and it is influenced by estrogen levels.  When estrogen levels decrease, the hypothalamus can become confused and perceive the body as being too warm.  In response, the hypothalamus sends signals to the blood vessels in the skin to widen (dilate) and bring more blood to the surface, which can cause a sudden sensation of heat.  This is known as a hot flash.

In addition to changes in estrogen levels, other factors that can contribute to hot flashes include stress, caffeine, alcohol, and certain medications.  Hot flashes at midlife can also be triggered by hot or spicy foods, warm environments, and tight or heavy clothing.

It’s also worth noting that hot flashes can be a symptom of other conditions in addition to menopause and perimenopause, such as certain medications, medical procedures, and underlying medical conditions.  If you are experiencing hot flashes and are concerned, it’s a good idea to talk to a healthcare professional for further evaluation and guidance.

Medical Treatment Options for Surviving Hot Flashes

There are a few medical treatment options for surviving hot flashes, such as hormone replacement therapy (HRT).  HRT works by replacing the hormones that your body is no longer producing with synthetic ones from outside sources, like pills or patches.  Hormone replacement can include synthetic or bioidentical hormones (such as yam/soy sourced).

• Estrogen therapy: Estrogen therapy involves taking estrogen to replace the estrogen that the body is no longer producing.  Estrogen therapy is taken orally, sublingually, injected every few weeks, implanted under the skin in pellet form, as a skin patch, as a gel or cream, or as a vaginal ring or tablet.
• Progesterone therapy: Progesterone therapy involves taking progesterone to replace the progesterone that the body is no longer producing.  It is usually only prescribed for women who still have their uterus, as estrogen therapy alone is shown to have the potential to  increase the risk of uterine cancer.  Progesterone therapy can be taken orally, sublingually, injected every few weeks, implanted under the skin in pellet form, in a cream form, as a vaginal suppository, or as a skin patch.
• Low-dose antidepressants: Some antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), may be effective in reducing hot flashes.  These medications work by increasing the levels of certain chemicals in the brain that are involved in mood regulation, and they may also have a beneficial effect on hot flashes.
• Gabapentin: Gabapentin is a medication that is commonly used to treat nerve pain, and it may also be effective in reducing hot flashes according to some small studies.  However; more research is needed to determine the effectiveness of gabapentin for hot flashes in women during menopause and perimenopause.

It’s worth noting that some of these medical treatment options do come with potential risks.  It’s important to talk to your doctor about all your options before deciding on a treatment plan.

Alternative Treatment Options for Surviving Hot Flashes

If you’re looking for some alternative treatments for your hot flashes, there are a few options that you can consider.

• Acupuncture: Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body to stimulate the body’s natural healing abilities.  Some people find relief from hot flashes with acupuncture, but there needs to be more quality studies looking at its effectiveness in managing them.
• Yoga or Tai Chi classes, Mindfulness: These can involve gentle movements, deep breathing, and meditation, which helps relax the mind and body and can provide relief from some of the hot flashes triggered by stress.
• Supplements: Some people find relief with herbal supplements which are derived from natural and plant sources and are used traditionally to treat menopausal symptoms.  It’s important to talk to a healthcare professional before taking any herbal supplements, as they can interact with other medications and have potential side effects.

1. Soy: Soy is a plant-based protein that contains isoflavones, which are plant compounds that have estrogen-like effects.
2. Red clover: Red clover is an herb that is rich in isoflavones and has been used traditionally to treat menopausal symptoms.
3. Vitamin E: Vitamin E is an antioxidant that may have a protective effect against hot flashes.
4. Magnesium: Magnesium is a mineral that is important for many bodily functions, including bone health and muscle function.
5. Flaxseed: Flaxseed is a plant-based source of fiber, protein, and omega-3 fatty acids.
6. Black cohosh: Black cohosh is an herbal supplement that is derived from a plant and is used traditionally to treat menopausal symptoms, including hot flashes.
7. Anise: Anise is a spice/food has a sweet, aromatic taste and aroma and resembles the taste of black licorice.
8. St. John’s Wort:  Some evidence suggests that taking St. John’s wort (a plant with yellow flowers) might reduce menopausal symptoms such as hot flashes.
9. Fennel:  Fennel is a flowering plant that comes from the carrot family.  It has a taste much like black licorice or anise depending on whether it’s cooked or not.

Studies have shown that these supplements may be effective in reducing the frequency and severity of hot flashes, although study results are varied and more research is needed.

It’s also important to note that the safety and effectiveness of these supplements may vary between women.  It’s always a good idea to talk to your healthcare professional before taking any of them.  You must be aware that even though these are natural remedies, they do have potential side effects and interactions with medications.  See my resource list below for studies and reviews relating to these supplements.

• Lifestyle Changes: Many women are able to reduce their hot flashes by changing their diet to reduce processed foods, sugars, caffeine and alcohol as well as increasing fruits and vegetables in their diet.  Also, avoiding spicy foods can also help to prevent hot flashes.
• Cognitive Behavioural Therapy (CBT):  There is emerging evidence that CBT may have a positive effect on hot flashes.

 

 

If you’re looking for some things you can do at home today to help you in surviving hot flashes, here are a few ideas:

1. Drink plenty of water – staying hydrated is key!  See my post on Fluid Intake in Midlife for some great tips.

2. Take cool showers or baths when needed.

3. Wear breathable fabrics that won’t trap heat. Also wear layers that you can quickly take on and off.  Keep extra sheets and PJ’s by your bed at night in case of night sweats.

4. Keep a fan handy during the day, and definitely one by your bed at night.

5. Make sure you’re getting enough sleep each night.  See my post about Ways to Sleep Better.

6. Exercise regularly.  Although exercise can bring on a hot flash, if done regularly can help reduce the frequency/severity of them.

7. Pay attention when you get a hot flash and see if anything triggers them.

8. Consider using a skin lotion with peppermint essential oil in it.  I’ve found one at a local craft market that has a wonderful cooling sensation for my skin- especially my feet.

Hot flashes are no joke, even though there are so many jokes about them.  But, with some knowledge and pre-emptive planning, you can survive them.  Remember to take care of yourself and don’t be afraid to try out different treatment options to find what works best for you.

And remember, you’ve got this!

This blog post is for informational purposes only and is not intended to replace the advice of a healthcare professional.  If you have any concerns about your health, it is important to consult a healthcare professional.  Although I am a Registered nurse, I am not your nurse and the information provided in this blog post is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  I am not responsible for any actions taken based on the information provided in this blog post. Please see my disclaimer here for more information.

 

Take care,

 

 

 

 

Resources:
Bansal, R., & Aggarwal, N. (2019). Menopausal hot flashes: a concise review. Journal of mid-life health, 10(1), 6.

Pinkerton, J. V. (2020). Hormone therapy for postmenopausal women. New England Journal of Medicine, 382(5), 446-455.

Minkin, M. J. (2019). Menopause: hormones, lifestyle, and optimizing aging. Obstetrics and Gynecology Clinics, 46(3), 501-514.

Sheng, R. Y., Yan, Y., & Dang, H. H. L. (2021). Acupuncture for hot flashes: A literature review of randomized controlled trials conducted in the last 10 years. World Journal of Traditional Chinese Medicine, 7(4), 397.

Avis, N. E., Levine, B. J., Danhauer, S., & Coeytaux, R. R. (2019). A Pooled Analysis of Three Studies of Non-Pharmacological Interventions for Menopausal Hot Flashes. Menopause (New York, NY), 26(4), 350.

Leach MJ, Moore V. Black cohosh (Cimicifuga spp.) for menopausal symptoms. Cochrane Database of Systematic Reviews 2012, Issue 9. Art. No.: CD007244. DOI: 10.1002/14651858.CD007244.pub2. Accessed 01 January 2023.

Ann Vincent, Lorraine A. Fitzpatrick, Soy Isoflavones: Are They Useful in Menopause?, Mayo Clinic Proceedings, Volume 75, Issue 11, 2000, Pages 1174-1184. https://www.sciencedirect.com/science/article/pii/S0025619611649756 Accessed 01 January 2023.

Ghazanfarpour M, Sadeghi R, Latifnejad Roudsari R, Mirzaii Najmabadi K, Mousavi Bazaz M, Abdolahian S, Khadivzadeh T. Effects of red clover on hot flash and circulating hormone concentrations in menopausal women: a systematic review and meta-analysis. Avicenna J Phytomed. 2015 Nov-Dec;5(6):498-511. PMID: 26693407; PMCID: PMC4678495.

Orlofsky, M., Seckin, S., & Muneyyirci-Delale, O. Menopausal hot flashes: The role of magnesium and select endocrine factors.
Rajavi, S. D., & Samy, K. K. (2021). Flax Seed and Climacteric Symptoms–A Review. Journal of Evolution of Medical and Dental Sciences, 10(17), 1257+. https://link.gale.com/apps/doc/A660787630/HRCA?u=anon~5c381feb&sid=googleScholar&xid=b165ea50

Bailey, T. G., Cable, N. T., Aziz, N., Dobson, R., Sprung, V. S., Low, D. A., & Jones, H. (2016). Exercise training reduces the frequency of menopausal hot flushes by improving thermoregulatory control. Menopause (New York, N.Y.), 23(7), 708–718.

De Franciscis, P., Colacurci, N., Riemma, G., Conte, A., Pittana, E., Guida, M., & Schiattarella, A. (2019). A nutraceutical approach to menopausal complaints. Medicina, 55(9), 544.

Yuksel, N., Evaniuk, D., Huang, L., Malhotra, U., Blake, J., Wolfman, W., & Fortier, M. (2021). Guideline No. 422a: Menopause: Vasomotor Symptoms, Prescription Therapeutic Agents, Complementary and Alternative Medicine, Nutrition, and Lifestyle. Journal of Obstetrics and Gynaecology Canada, 43(10), 1188-1204.