Hot Flashes
Perhaps the most stereotypical menopause symptom is hot flashes. A sudden warmness sweeps over the body, causing perspiration and/or a flushing of the skin. For some women, hot flashes may be mild, while other women may experience much more intense episodes. They may begin years before your final period—and last as short as six months or as long as 15 years.
Hot flashes can occur at any time throughout the day, with little regard to activity or weather. At night, they are generally referred to as night sweats, interrupting sleep by waking you up with a rush of heat or a cold sweat. Although the appearance of hot flashes and night sweats may differ from woman to woman, they tend to maintain a similar pattern for the individual. Hot flashes may be accompanied by an increased pulse, heart palpitations, nausea, headaches, dizziness, or anxious feelings.
Both the vascular and motor system are affected by hot flashes. However, once again you can put the underlying blame on changes in estrogen levels. The hypothalamus is part of the autonomic nervous system; it is responsible for unconscious functions and activities like hunger or thirst, sleep schedules, some instinctual behaviors, sexual drive and hormones, and controlling the temperature of the body.
So, when estrogen levels decrease, the hypothalamus basically starts going into estrogen withdrawal. It gets confused; the temperature the body usually considers normal and comfortable is suddenly way too high. Essentially, changing hormones are interpreted as meaning the body is overheating—and the hypothalamus isn’t afraid to let you know by making you actually feel like you’re overheating, complete with sweat to help you cool off.
Instead of suffering through years of hot flashes, start taking steps immediately to get them under control. Some women face only mild, infrequent bouts of hot flashes. A few tricks may be sufficient for managing these—sleep with a cooling pad, carry a small fan, take cold showers, and keep a glass of ice water on hand.
Figure out what your triggers are. Make sure to have plenty of time to accomplish tasks, as hurrying can make your temperature jump up and set off a hot flash. Choose your spices judiciously, and limit your caffeine, alcohol, and sugar intake. Vitamin B, vitamin E, and soy proteins may help alleviate hot flashes and night sweats in some cases.
More intensive methods for treating hot flashes might include medications. Along with hormone replacement therapy, experts have found success in treating hot flashes using blood pressure medications, anticonvulsants, antidepressants, and light sedatives.
Did you know...
- Are you currently or often tired? As contradictory as it may sound, one of the best things you can do is exercise! It gives you more energy by improving your blood flow and increasing your oxygen throughout your body. You don't need to do much; a brisk walk is all it takes!
- A hearty laugh is good for the heart. Laughing can increase blood flow by 20%. Additionally, looking on the bright side can help you live longer. Studies have shown that a more optimistic outlook is linked to a healthier heart, lower blood pressure, and a lower risk for coronary artery disease.
- Starting to feel claustrophobic? The smells of apples may help keep your claustrophobic feelings at bay according to a 1995 study by Dr. Alan Hirsch. Green apples, specifically, helped people change their perception of their space. Maybe they thought of expansive apple orchards? Cucumbers and barbecue made the feelings worse.
- Need a quick cool down? Try drinking some hot liquid. It's true! As counterintuitive as it may seem, the heat from hot liquids will raise your body temperature. This will heat you up and cause you to sweat. The increased perspiration will wind up helping you feel cooler as it evaporates. Try it out!
- Does your job make you stressed? We all know that stress is psychologically bad for you, but it also has an effect on…your allergies? A Harvard Medical School study has shown that stress causes your allergies to become worse because your body's defense response loses efficacy when repeatedly triggered by stress. Then, when you really need to physically fight something off, you're less able to!