One of the most reported symptoms by people entering perimenopause and menopause are hot flushes, also called hot flashes. Studies have shown that 74% of people in a transition through menopause will experience hot flushes also known as hot flashes. While they are a very common symptom, people will experience them differently in their onset, timing, and severity. These can be the most intense and distressing symptoms and understanding what is happening to the body during a hot flush can help lessen their effects on daily life

What are Hot Flushes?

If you have experienced a hot flush, there is no need for a definition. However, for those who are just beginning to experience menopause symptoms, it can be helpful to know. Most people report the feeling of sudden warmth that spreads from the chest to the neck and face, although it can be experienced in the entire body. Generally, this sudden feeling of heat is accompanied by a rapid heartbeat and perspiration. When this happens it can also trigger feelings of anxiety and panic. Other physical symptoms can include a sudden flushed appearance and the skin may appear blotchy and red. As the hot flush subsides, people report feeling chills.These symptoms can occur for as short as one minute or last up to 5 in some cases

Why do Hot Flushes Happen?

There are actually mixed conclusions as to why hot flushes occur. Most evidence does however point to the decrease in oestrogen levels during this time and its effect on the hypothalamus, which is an area in the brain that controls body temperature. Research suggests that when there is a change in hormone levels, the hypothalamus becomes increasingly aware of slight changes in body temperature and responds with intensified actions to cool the body. The brain signals to cool down by increasing blood flow and inducing sweat which is why many report feeling chills as the hot flush subsides

Night Sweat or Hot flush?

Another common symptom of menopause are night sweats. This is when someone is awoken at night with a significant amount of perspiration or waking in the morning to find signs of perspiration on clothing or bedding. Night sweats are hot flushes that occur while people are sleeping and can wake a person from sleep or not. Night sweats are a contributing factor to sleep disturbances which are also a common menopause symptom. Night sweats or hot flushes can have a very significant impact on daily life and they should be discussed with a medical professional.

Potential Triggers

There are again mixed conclusions on the potential triggers of hot flushes, but here are some commonly accepted culprits of hot flushes. The main issue of menopause is the root cause, but there are some factors that can increase the risk of having a hot flush.
Food and drinks that increase body temperature such as alcohol, caffeine, and spicy food can potentially trigger a hot flush. The theory behind this is that the brain’s increased perception of small increases in body temperature induces a hot flush to cool the body down.
Tight fighting clothing and hot rooms or environments can also lead to hot flushes for the same reasons. Stress can also increase body temperature resulting in a hot flush.

Lifestyle Changes to Reduce Hot Flushes

Clothing

Having the right clothing can help prevent a hot flush and also reduce their effects when they happen. Loose fitting clothing made from breathable materials is recommended for people experiencing hot flushes. Dressing in layers is also helpful to quickly aid a feeling of cooling by taking off a jacket or cardigan.

Diet

Avoiding spicy food, caffeine, and alcohol, as they may intensify symptoms and frequency. Plant-based foods such as soybeans, chickpeas, and flaxseed, have phytoestrogens or oestrogen found naturally in plants, may help alleviate hot flushes.

Create a Cool Environment

Fans and air conditioning are the two main support tools for hot flushes. Keeping the space around you cool is key to avoiding hot flushes. In addition, having bedding materials that are light and breathable may also be helpful.

Medical Support

People who experience hot flushes should speak with their healthcare provider to learn more about treatment options. Some people may require medical intervention for their hot flush symptoms and others may not. There are two main categories for medical treatment options. The first is hormone treatment and can treat a number of menopause symptoms. The second are other non-hormonal medications like SSRIs, gabapentin, or newer medications that have just been approved for menopause support in Ireland. This is something that only a licensed healthcare provider is able to advise on and each person will have a different treatment plan depending on their symptoms, severity, and medical history.