Hot flashes can happen to you at any time and might leave you sweaty and red-faced. As many as three out of every four women experience hot flashes as they go through the menopausal transition. Hot flashes are quite common; they are the most common menopause-related discomfort.
A hot flash is a momentary sensation of heat that may be accompanied by a red, flushed face and sweating. The cause of hot flashes is not known, but 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. In addition, some women experience a rapid heart rate or chills.
Hot flashes accompanied with sweating can also occur at night. These are called night sweats and may interfere with sleep.
When you’re having a hot flash, you might experience:
- A feeling of mild warmth to intense heat spreading through your upper body and face
- A flushed appearance with red, blotchy skin on your face, neck and upper chest
- A rapid heartbeat
- Perspiration, mostly on the upper body
- A chilled feeling as the hot flash subsides
Hot flashes vary in frequency and severity — you may have several a day or just a few a week. Some women have hot flashes for a very short time during menopause, for others, hot flashes may continue for several years or indefinitely. Generally, hot flashes are less severe as time passes. You could experience full-on sweating throughout the day and night, or you may just occasionally feel warmer than you used to. Hot flashes can last as long as 30 minutes, but most subside within a couple of minutes. Nighttime hot flashes — or night sweats — can wake you from a sound sleep.
Hot flashes are common during perimenopause — the period of time leading up to menopause — and tend to peak during the first couple of years after menstrual periods have stopped.
While it may be impossible to completely avoid hot flashes during menopause, there are certain triggers that may bring them on more frequently or cause them to be more severe. To prevent hot flashes, avoid these triggers:
- Stress
- Caffeine
- Alcohol
- Spicy foods
- Tight clothing
- Heat
- Cigarette smoke
- Stay cool. Keep your bedroom cool at night. Use fans during the day. Wear light layers of clothes with natural fibers such as cotton.
- 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.
- Chill pillows; cooler pillows to lay head on at night might be helpful.
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