Ah, hot flashes. They’re like your own personal heat wave, but far from enjoyable. Hot flashes are uncomfortable and irritating and can disrupt your quality of life. Though commonly associated with menopause, an estimated 35-50% of perimenopausal women suffer from hot flashes as well.
What are they?
Hot flashes, also called hot flushes, bring on a sudden sensation of hotness that commonly begins in your scalp face, neck or chest area. They often cause sweating and leave you with a flushed, red face, and can last anywhere from 30 seconds to 10 minutes. Some women only feel slightly warm during a hot flash, while others find themselves completely drenched in sweat.
Hot flashes may also be accompanied by nausea, dizziness, feelings of weakness, a rapid heartbeat, headache and even a feeling of suffocation.
What causes hot flashes?
These uncomfortable symptoms take place when your internal thermostat becomes erratic – thanks again, to your changing hormones. They can also be triggered by your lifestyle habits or certain medications. Hot flashes occur when the blood vessels near the skin’s surface dilate, causing increased skin temperature and flushing.
What can you do?
For many, hot flashes are inevitable. But there are precautions you can take to decrease their frequency and severity.
- Keep your bedroom cool at night.
- Wear light layers of clothes with natural fibers, like cotton. (Synthetic materials like polyester will make it more difficult for your body to cool off.)
- Use fans during the day.
- Avoid the “triggers” below, which seem to bring on hot flashes more frequently and increase their severity:
- Caffeine
- Alcohol
- Cigarettes
- Spicy foods
- Tight clothing
- Hot tubs
- Saunas
- Hot showers