About hot flashes
Gradually declining estrogen levels begin as early as in the 30's - this is referred to as perimenopause. This fluctuation in estrogen levels can trigger hot flashes.
Hot flashes are the most frequent symptoms of menopause and perimenopause. They occur in more than two-thirds of North American women during periomenopause and almost all women with induced menopause or premature menopause.
What Is a hot flash?
A hot flash is a sensation of heat. It may be accompanied by a red, flushed face and sweating. The cause of hot flashes is unknown, but many in the medical community believe they may be related to changes in circulation.
Hot flashes occur when the blood vessels near the skin's surface dilate to cool. This produces the red, flushed look to the face. A woman may also perspire to cool down the body. Additionally, some women may experience a rapid heart rate or chills.
Hot flashes accompanied with sweating can also occur at night. These are called night sweats and can interfere with sleep. Some women have hot flashes for a very short time during menopause. Other women may have hot flashes -- at least to some degree -- for life. Generally, hot flashes become less severe as time passes.
Can hot flashes be prevented?
It may be impossible to completely avoid hot flashes during menopause. But there are certain "triggers" that may bring them on more frequently or increase their severity.
Here are some "triggers" to avoid that may help prevent hot flashes:
- Stress
- Caffeine
- Alcohol
- Spicy foods
- Tight clothing
- Heat
- Cigarette smoke
Other things you can do to help prevent hot flashes:
- Stay cool. Keep your bedroom cool at night. Use fans during the day. Wear light layers of clothes.
- Try deep, slow abdominal breathing (6 to 8 breaths per minute). Practice deep breathing for 15 minutes in the morning, 15 minutes in the evening and at the onset of hot flashes.
- Exercise daily. Walking, swimming, dancing and bicycling are all good choices.