A hot flash is a feeling of intense heat, not caused by external sources. Hot flashes can appear suddenly, or you may feel them coming on. You may experience:
It’s not exactly clear what causes hot flashes. However, they’re most likely due to hormonal changes in the body. Some women barely notice hot flashes or consider them a minor annoyance. For others, the intensity may affect their quality of life in a rather negative way.
Each woman’s triggers for hot flashes may be a little different, but some common ones include:
- drinking alcohol
- consuming products with caffeine
- eating spicy foods
- being in a hot room
- feeling stressed or anxious
- wearing tight clothing
- smoking or being exposed to cigarette smoke
You may want to start keeping a journal about your symptoms. Write down what you were doing, eating, drinking, feeling, or wearing when each hot flash began. After several weeks, you may begin to see a pattern that can help you avoid specific triggers.
Some women are able to manage their hot flashes with some simple tools or techniques. Here are some simple ways to find relief:
Many women are turning to natural products to help with managing hot flashes and night sweats. If you take natural products or supplements, it’s important that you mention this to your doctor and pharmacist whenever you discuss your health and medications. Some products can interfere with over-the-counter and prescription medications.
While medical studies haven’t backed up their effectiveness for reducing hot flashes, some women find certain herbal products to be helpful. These include:
- Black cohosh (Actaea racemosa, Cimicifuga racemosa): It should not be taken if you have a liver disorder.
- Red clover (Trifolium pratense): It could increase the chance of bleeding.
- Dong quai (Angelica sinensis): It interacts with the blood thinner, warfarin.
- Evening primrose oil (Oenothera biennis): It may affect blood thinners and some psychiatric medications.
- Soy: It can cause mild stomachaches, constipation, and diarrhea.
Please check with your doctor before taking any of these products.
The popularity of hormone replacement therapy (HRT) has waxed and waned over the years. Treatment with synthetic hormones may be an option for some women whose hot flashes are debilitating and greatly affect the quality of their life.
Estrogen supplements level out the amount of estrogen in your system, reducing the incidence and severity of hot flashes and night sweats. Estrogen is usually taken with progestin to reduce the risk of developing endometrial cancer. It can be taken by pill, through a vaginal cream or gel, or a patch.
Part 9 of 12: Medications
Other medications have been found to help women whose hot flashes and night sweats are difficult to manage. While they weren’t developed directly for this purpose, some women find them effective.
Gabapentin and pregabalin, usually given for nerve-mediated pain, offer relief for some women. Gabapentin is also prescribed for seizures. Antidepressants venlafaxine (Effexor), fluoxetine (Prozac), and paroxetine (Paxil) have also been shown to be effective for treatment of hot flashes.
Acupuncture may be helpful, without the side effects of medication. A small study published in 2011 found that women who had acupuncture had significantly fewer menopausal symptoms, including hot flashes, than those who had sham treatments. Sham acupuncture is shallow needling that doesn’t stimulate a true acupuncture point.
Meditation can also be very successful in helping manage stress levels. Stress is a common hot flash trigger for many women.
Lifestyle choices can make as much of an impact on your body as any medication or supplement you take. Living a healthy lifestyle can reduce the incidence and/or severity of hot flashes and help reduce the risk of heart disease and osteoporosis. Be mindful of the following ways you can improve your health:
- eating a well-balanced diet, with portion-control
- exercising regularly
- stopping smoking, if you do
Just as no two women are alike, neither are the ways their bodies will react to hot flash treatments. If one method doesn’t seem to work for you, another might. Talk to your doctor if none of the common hot flash management tools are helping.
As tough as it’s to imagine while in the midst of your own personal heat wave, this too shall pass. For more information on how to get the most out of your menopausal years, keep reading about menopause.