Hot flashes are a common and often debilitating symptom of perimenopause and menopause. One minute, you're fine; the next, you're boiling in your own personal lava pit. Understanding hot flashes can help you manage them more effectively. If you experience hot flashes, you're not alone: more than two-thirds of women in North America experience hot flashes during perimenopause or menopause. That's a lot of hot mamas!

While they can be disruptive, understanding their causes and triggers can help you manage them more effectively. Let's dive into what hot flashes are, why they happen and how you can find relief.

 

What Are Hot Flashes?

Let's start with the "what." Hot flashes, also known as vasomotor symptoms (VMS), are sudden feelings of intense heat in your face, neck, and chest. They can be accompanied by sweating, flushing of the skin and sometimes chills afterward.

 

What Does a Hot Flash Feel Like?

Hot flashes can vary from person to person, but common symptoms include:

• Intense internal heat
• Excessive sweating, especially at night (night sweats)
• Flushing of the skin, particularly in the face, neck, and chest
• Chills after the hot flash subsides
• Increased heart rate
• Feelings of anxiety

What Causes Hot Flashes?

The primary cause of hot flashes is the hormonal changes that occur during perimenopause and menopause. As estrogen levels decrease, your body's temperature regulation can be thrown out the window.

During a hot flash, your core body and skin temperature increase, particularly in your fingers, arms, chest, abdomen, back and legs. Blood flow to these areas also increases, leading to more sweating.

 

How Long Do Hot Flashes Last?

Individual hot flash episodes typically last between 1-5 minutes, although some can persist for up to an hour. In terms of overall duration, most women experience hot flashes for about 4 years. However, some may have them only during perimenopause, while others might continue to have them after their periods stop. A small percentage of women may experience hot flashes for the rest of their lives. However, they generally become less frequent or intense over time.

 

Hot Flash Triggers

Several factors can trigger or worsen hot flashes:

• Hot weather or heated rooms
• Smoking
• Caffeine consumption
• Alcohol intake
• Spicy foods
• Stress
• Tight clothing

 

Hot Flashes at Night

Many women find that hot flashes are particularly bothersome at night, often disrupting sleep. This is likely because your body temperature naturally drops at night to promote sleep. The hormonal changes affecting your body temperature regulation may be more noticeable during this time, leading to night sweats that can wake you up.

 

Who Gets Hot Flashes?

While hot flashes are most commonly associated with menopause, they can affect women at other stages of life, too. Some women experience hot flashes during their regular menstrual cycles as part of premenstrual syndrome (PMS). Additionally, certain medical conditions or treatments can cause hot flashes, including:

• Thyroid problems
• Certain types of cancer
• Chemotherapy or radiation therapy
• Some medications

 

Risk Factors for Hot Flashes

Research has identified several factors that may increase your likelihood of experiencing hot flashes:

• Race: African-American and Native American women tend to report higher rates of hot flashes.
• Weight: Being overweight or obese may increase the frequency and severity of hot flashes.
• Smoking: Cigarette smoking is associated with an increased risk of hot flashes.
• Alcohol consumption: Regular alcohol intake may exacerbate hot flashes.

 

Treatment Options for Hot Flashes

If hot flashes are interfering with your quality of life, several treatment options are available:

Hormone Therapy

Estrogen therapy is the most effective treatment for hot flashes. For women who still have a uterus, estrogen is typically combined with progesterone to protect against endometrial cancer. However, hormone therapy carries certain risks and isn't suitable for everyone. It's important to discuss the pros and cons with your doctor.

Non-Hormonal Medications

Some antidepressants and anti-seizure drugs may help reduce hot flashes, although they're generally less effective than hormone therapy.

Lifestyle Changes

There are lifestyle changes you can make to help manage hot flashes:

• Dressing in layers
• Keeping your environment cool
• Avoiding trigger foods and drinks
• Practicing stress management techniques
• Quitting smoking
• Maintaining a healthy weight

Alternative Therapies

Some women find relief through alternative approaches:

• Cognitive Behavioral Therapy (CBT): This type of counseling can help reduce how much hot flashes bother you.
• Hypnosis: Some research suggests hypnosis may reduce both the frequency and severity of hot flashes.
• Mindfulness meditation: While it may not reduce hot flashes, it might lessen their impact on your daily life.
• Acupuncture: Some studies show acupuncture may help, although results are mixed.

CBD Oil for Hot Flashes

Some research suggests that CBD may help with hot flashes via the endocannabinoid system, which maintains balance and regulating various physiological processes in the body, including body temperature, reducing inflammation and improving sleep.

• Regulating body temperature: CBD may help regulate body temperature, which could help with hot flashes. 
• Reducing inflammation: CBD has anti-inflammatory properties. 
• Balancing hormones: CBD may help balance hormones like melatonin, insulin and cortisol by interacting with serotonin receptors. 

Our Relief Elixir is perfect for those times when you need help keeping your cool. It's made from certified organic, USA-grown hemp oil that we've flavored with a refreshing organic peppermint oil for an additional boost.

Remember, every woman's journey is unique; what works for one person may not work for you. If hot flashes are significantly affecting your daily activities or sleep, it's a good idea to consult with your healthcare provider. They can help rule out other potential causes and discuss treatment options that are right for you.

This content is for educational purposes only and is not medical advice.