What are hot flashes?
Hot flashes, also known as hot flushes, are sudden feelings of warmth which are usually most intense over the face, neck and chest. The skin may redden, similar to a blush. Hot flashes are a common symptom of perimenopause and menopause, caused by decreasing estrogen levels. However, they may happen to anyone at any age for other reasons.
Some key things to know about hot flashes:
- They last from 30 seconds to 10 minutes, rarely longer. The intensity can range from mild to severe.
- Most women have hot flashes for 6 months to 2 years, but they may last as long as 10 years or more.
- Triggers can include stress, spicy foods, caffeine, alcohol, tight clothing, warm environments, etc. Keeping a symptom diary can help identify personal triggers.
- Hormone replacement therapy and certain medications can provide relief by replacing declining hormones or adjusting body thermostats. But lifestyle changes are the first line of defense.
So how can you cope with hot flashes? Here are some practical tips:
- Dress in loose, breathable natural fibers like cotton and linen. Have a portable fan or cooling neck wraps handy.
- Limit triggers like spicy food, caffeine and alcohol.
- Stay cool with chilled beverages, cool showers, Gel ice packs and cooling bedding.
- Try relaxation techniques such as paced breathing, meditation and yoga, which can lower stress.
- Get enough sleep and moderate exercise, which helps regulate body temperature.
- Consider seeing a doctor about prescription medications or bioidentical hormones from reputable pharmacies like Vitality Hormone Clinic. Their experienced clinicians can evaluate your symptoms and hormone levels to create a customized treatment plan to get your life back on track!
The good news about hot flashes? For most women, they do eventually stop. Knowing what to expect and trying various cooling tricks and lifestyle tweaks can ease your personal menopause journey until those fiery, sweaty episodes subside.
Do you have any other tips for coping with hot flashes and menopausal symptoms? Please share in the comments!