Understanding Hot Flushes During Menopause

Hot flushes, also known as hot flashes, are among the most commonly reported symptoms of perimenopause and menopause. Research indicates that approximately 74% of people transitioning through menopause experience hot flushes. While they are a universal symptom, the onset, timing, and severity vary widely among individuals. For many, they can be one of the most intense and distressing symptoms. Understanding why hot flushes happen and how to manage them can help reduce their impact on daily life.

What Are Hot Flushes?

If you’ve experienced a hot flush, you likely don’t need a definition. However, for those just beginning to notice menopause symptoms, it helps to know what to expect.

Hot flushes are often described as a sudden wave of warmth that spreads from the chest to the neck and face, though the sensation can affect the whole body. This is typically accompanied by:

• Rapid heartbeat
• Perspiration
• Flushed or blotchy skin appearance
• Chills as the flush subsides

Many people also report feelings of anxiety or panic during a hot flush. These episodes can last anywhere from a few seconds to five minutes.

Why Do Hot Flushes Happen?

The exact cause of hot flushes isn’t entirely understood, but most evidence points to hormonal changes, particularly the decrease in oestrogen levels, as a significant factor.

The hypothalamus, the part of the brain responsible for regulating body temperature, becomes more sensitive to slight temperature changes during menopause. Hormonal fluctuations may cause the hypothalamus to perceive normal body temperature as too high, prompting the body to cool itself by increasing blood flow and inducing sweating. This is why many experience chills once the flush subsides.

Night Sweats vs. Hot Flushes

Night sweats are essentially hot flushes that occur during sleep. These episodes can wake a person up with intense perspiration or leave noticeable signs on clothing and bedding by morning.

Night sweats are a common cause of sleep disturbances during menopause, which can significantly affect daily life. If night sweats or hot flushes are disrupting your routine, it’s important to discuss them with a healthcare professional.

Common Triggers

While the hormonal shifts of menopause are the root cause of hot flushes, certain factors can increase their frequency or intensity. Common triggers include:

• Food and Drink: Alcohol, caffeine, and spicy foods can raise body temperature and potentially provoke a hot flush.
• Tight Clothing: Restrictive garments can trap heat and increase the likelihood of a hot flush.
• Hot Environments: Warm rooms or weather may exacerbate symptoms.
• Stress: Heightened emotional stress can raise body temperature and trigger a flush.

Lifestyle Adjustments to Reduce Hot Flushes

Making small changes to your daily routine can help manage hot flushes and reduce their impact.

Clothing

Opt for loose-fitting clothing made from breathable fabrics such as cotton or linen. Layering is also beneficial, as it allows you to quickly adjust your outfit to cool down when a hot flush occurs.

Diet

• Avoid known triggers like spicy foods, alcohol, and caffeine.
• Incorporate plant-based foods rich in phytoestrogens (natural compounds found in plants that mimic oestrogen) such as soybeans, chickpeas, and flaxseed. These may help alleviate symptoms.

Create a Cool Environment

• Use fans or air conditioning to keep your surroundings cool.
• Choose lightweight, breathable bedding to improve comfort at night.

Medical Support

If hot flushes significantly impact your quality of life, consulting a healthcare provider is essential. Treatments range from lifestyle changes to medical interventions, depending on the severity of your symptoms and personal medical history.

Hormonal Treatments

Hormone replacement therapy (HRT) is one of the most effective treatments for hot flushes. HRT can also address other menopause symptoms, but it’s important to discuss the risks and benefits with your doctor.

Non-Hormonal Treatments

For those unable to take HRT, non-hormonal options are available. These include:

• SSRIs (Selective Serotonin Reuptake Inhibitors): Typically used for mood disorders but also effective for hot flushes.
• Gabapentin: Originally developed for nerve pain, this medication has shown promise in managing hot flushes.
• New Medications Approved by the European Commission: Emerging drugs specifically designed for treating hot flushes.

Your healthcare provider can tailor a treatment plan based on your needs, symptoms, and overall health.

Final Thoughts

Hot flushes are a common, albeit challenging, symptom of menopause. By understanding their causes and triggers, as well as implementing lifestyle adjustments and seeking medical advice when necessary, you can effectively manage their impact.

Remember, menopause is a natural phase of life, and there are numerous resources and treatments available to help you navigate this transition with confidence and comfort. Always consult a licensed healthcare provider for personalised advice and support.