Hot Flashes during Menopause: What They Are and How to Deal with Them

Hot flashes are one of the first symptoms that many women experience as they reach the age of 45+, especially during perimenopause and menopause. These sudden bursts of heat can range from mild to intense, causing significant discomfort. Let’s take a closer look at what hot flashes are, why they happen, and how to manage them.

What are Hot Flashes?

Hot flashes are sudden sensations of heat that occur due to changes in a woman’s body, particularly the decline in ovarian function. This happens when the ovarian reserve decreases and the number of follicles producing estradiol is reduced. These changes cause fluctuations in temperature, leading to sweating, skin redness, and an increased heart rate.

Why Do Hot Flashes Occur?

The main cause of hot flashes is a deficiency of estrogen, which happens as menopause approaches. Along with this, changes in the menstrual cycle are also common, with cycles becoming either shorter or longer. Hot flashes are often one of the first signs that the body is adjusting to the hormonal shifts associated with menopause.

How Do Hot Flashes Manifest?

Initially, the symptoms may be mild, such as a slight feeling of warmth after stress or in a stuffy room. However, over time, the intensity and frequency of hot flashes can increase, and they may occur daily, sometimes even several times an hour.

How to Manage Hot Flashes?

There are several ways to alleviate the symptoms of hot flashes and improve the quality of life. Let’s explore the most effective methods:

• Hormone Replacement Therapy (HRT) — One of the most effective treatments, HRT helps restore estrogen levels and alleviate symptoms. However, it’s important to consult a doctor before starting this treatment.
• Phytotherapy — Natural plant-based remedies that help soothe symptoms such as irritability, insomnia, and hot flashes. These treatments will not restore the menstrual cycle but can provide relief from symptoms.
• Physical Therapy and Reflexology — Various methods such as massage, hot and cold procedures can help reduce symptoms and provide comfort.

What to Do at Home to Alleviate Symptoms?

Here are some simple methods you can use at home to reduce the severity of hot flashes:

• Limit caffeine intake. Coffee is a strong stimulant that can intensify hot flashes. Gradually reduce your intake or eliminate it entirely.
• Use a contrast shower. Alternate between hot and cold water, finishing with a warm shower. This helps improve blood circulation and reduces the intensity of hot flashes.
• Hand soak in warm water. Soaking your hands in hot and cold water helps alleviate the intensity of hot flashes.

When Should You See a Doctor?

If hot flashes become too frequent or intense, it’s important to consult with a doctor. This is especially important in cases of early or premature menopause to prevent long-term consequences, such as osteoporosis or cardiovascular diseases. In such cases, hormone replacement therapy may be necessary.

Take care of your health and don’t hesitate to seek help to improve your quality of life and reduce the symptoms of hot flashes.