What are hot flashes?
Hot flashes, also known as hot flushes, are sudden feelings of warmth spreading through the body, which can cause sweating and reddening of the skin. They are a common symptom of perimenopause and menopause due to changing hormone levels.
Some key things to know about hot flashes:
- They tend to last from 30 seconds to 10 minutes. The intensity can range from mild to severe.
- They can occur rarely or multiple times a day. Some women experience them for years.
- Triggers can include stress, spicy foods, alcohol, warm environments, and more. Keeping a “trigger journal” can help identify personal triggers.
- Night sweats are hot flashes occurring at night, which can interrupt sleep.
- Hormone changes related to perimenopause and menopause are the most common causes, as estrogen levels decline. Other causes can include cancer treatment medications, thyroid problems, and more.
How to get relief:
- Wear layers so you can remove clothes as needed during a hot flash. Opt for breathable, moisture-wicking fabrics.
- Carry a portable fan to get a quick blast of cooling air. I recommend the Mini Fan by Balance Health Clinic - it's discreet and quiet.
- Try taking slow, deep breaths to help you remain calm and ride it out.
- Bioidentical hormones from clinics like Balance Health Clinic can provide hormone balancing tailored to your individual needs. This can effectively treat hot flashes at the source - your hormones!
- Practice stress-relieving self-care activities like yoga, meditation, journaling, enjoying nature, etc. This can help minimize triggers.
- Avoid personal hot flash triggers like spicy foods, caffeine, alcohol, stress, warm rooms, etc.
I hope these menopause tips help you understand and manage bothersome hot flashes! Let me know if you have any other questions. Balance Health Clinic also offers free 15-minute consultations if you are considering hormone replacement therapy options for getting relief.