A woman who was always cold would joke “Where are those hot flashes when I need them?” She anticipated a warm fuzzy feeling and the elimination of the chilled feeling she often felt. That ended when she had her first hot flash. It was an uncomfortable feeling of heat that seemed to start in her bone marrow and radiated out. Other women describe a hot flash as instant heating of the body that immediately is followed by sweating. Some women sleep through a hot flash, but wake up cold from sweating during one.
Menopausal hot flashes vary from woman to woman. The type of hot flashes can vary like described above. The frequency and intensity can also vary. Some women may have an occasional hot flash a few times a year for years before they start occurring regularly. Other women will have one and it will be followed by more hot flashes on a regular, consistent basis.
Hormonal balance is your body’s natural state and the ultimate goal. When there are too many demands on a woman’s body, its ability to balance hormones is overwhelmed. The resulting hormonal imbalance gives rise to hot flashes an/or night sweats. What happens is the heat-regulatory area of the brain is “tricked” into thinking the body needs to dispel heat, causing it to send out signals for blood vessels to dilate, heart rate to increase, and sweat glands to open. What happens next is an unpleasant rush of heat, perspiration, dizziness, and pounding heart that characterize hot flashes. The demands on the body tend to peak during perimenopause (the years leading up to menopause), which is why hot flashes are commonly thought of as a menopause symptom. Women can experience hormonal imbalance at any stage in their lives and have a hot flash. It’s just your body’s way of asking for help.
These are some factors that increase the likelihood of experiencing hot flashes:
· Women with high levels of anxiety are up to five times as likely to experience hot flashes and night sweats
· Being overweight contributes to hot flashes as well
· Smoking can double the chances of hot flashes
· Certain foods like sugar, caffeine, alcohol, and hot spices may trigger hot flashes
Traditionally women have turned towards hormonal replacement therapy (HRT). There are other safer ways to deal with hot flashes and night sweats. When they are occurring more than 2-3 times per week, it may be beneficial to try some of the following suggestions:
MENOPAUSE NIGHT SWEATS
· Avoid any foods, alcohol, and caffeine within 3 hours of going to bed
· Avoid exercise, hot drinks, and smoking within 3 hours of going to bed
· Lower the evening thermostat by about two or three degrees and don’t add more covers
· Put on lightweight pajamas for bed
· If you feel stressed out from daily work or family events, take at least an hour before bedtime for some relaxation activity
MENOPAUSE HOT FLASHES
· Evaluate and try to avoid individual triggers like strong emotions, caffeine, alcohol, cayenne, occlusive clothing, heat, or anything else you discover triggers a hot flash.
· Use fans during the day.
· Wear clothing made of natural materials to allow for air circulation
· Practice deep, slow abdominal breathing, taking six to eight breaths per minute: Practice 15 minutes in the morning and evening, and use this technique in conjunction with "premonitions" of hot flashes. This can reduce hot flash frequency by as much as 50%.
· Exercise or walk, swim, dance or bicycle every day for at least 30 minutes. Be finished before the three hours before bedtime mark.
If symptoms cannot be controlled on your own and hot flashes and night sweats are interfering with accomplishing daily tasks or contributing to depression, it is time to see a healthcare professional.
