Hot Flushes/Flashes

Hot flashes are among the most common symptom of the menopause. They cause someone to suddenly become hot, sweaty, and flushed, especially in the face, neck, and chest. Some females also experience a hot flash start from the bottom of their body and can feel it work its way to the top. A single episode may last a minute or two or as long as 5 minutes.

How often hot flashes occur varies among women, but most women who report having hot flashes experience them daily. On average, hot flash symptoms persist for more than seven years, some women have them for more than 10 years.

Hot flashes are most commonly caused by changing hormone levels before, during and after menopause. Its not clear exactly how hormonal changes cause hot flashes. But most research suggest that hot flashes occur when decreased oestrogen levels cause your body’s thermostat (hypothalamus) to because more sensitive to slight changes in body temperature. When the hypothalamus thinks your body is too warm, it starts a chain of events – a hot flash – to cool you down.

Don’t worry there are plenty of things you can do to try and reduce the frequency and intensity of them.

Cut out caffeine
Quit smoking
Cut down on alcohol
Check your medication
Avoid hot showers/baths
Use a portable fan or cold packs
Choose the right clothing and layer clothing
Avoid spicy foods
Explore mind-body practices such as hypnotherapy and mindfulness meditation
Maintain a healthy weight
Exercise regularly
Avoid stress
Lower the temperature in your home/workplace

Herbal remedies

Some women try supplements and complementary (or alternative) remedies to ease their menopause symptoms. It’s important to note that supplements come in many different preparations and their quality, purity and safety varies. There is some evidence that a few of them might have a benefit, but for others, the science is still unclear.

You may have heard about Black cohosh, DHEA, or soy isoflavones to treat hot flashes. These products are not proven to be effective, and some carry risks such as liver damage.

Phytoestrogens are estrogen-like substances found in some cereals, vegetables, and legumes (like soy), and herbs. They may work in the body like a weak form of estrogen, but they have not been consistently shown to be effective in research studies, and their long-term safety is unclear.

DISCLAIMER

Always talk with your doctor before taking any herb or supplement. Currently, it is unknown whether these herbs or other ‘natural’ products are helpful or safe to treat your hot flashes or other menopausal symptoms. The benefits and risks are still being studied.

HRT and other medication

Your GP can talk to you about hormone replacement therapy (HRT), which replaces oestrogen. It’s the most effective treatment for hot flashes. They’ll explain the risks and benefits of taking HRT. If you decide not to take HRT, or if its not recommended for you, there are other non-hormonal medications available.

Women who use an antidepressant to help manage hot flashes generally take a lower dose than people who use the medication to treat depression. As with any medication, talk with your doctor about whether this is the right medication for you and how you might manage any possible side effects.

Complimentary therapies

Acupuncture and homeopathy are also offered as an approach to symptom relief. Please see the below link for further information.

Menopause – Complementary therapies for menopausal symptoms (healthtalk.org)

Another alternative is to download the ‘Balance’ app. Within the app there are experiments and studies, that you can get involved in, its definitely worth taking a look. Experiments based on hot flushes/flashes include: