Menopause can feel like your body’s having its own spontaneous combustion party, and guess what? You’re the guest of honor! Yes, I’m talking about those delightful hot flashes that can turn a perfectly normal day into a sweltering sauna session.
Why do hot flashes happen?
Hot flashes and night sweats are what are often referred to as vasomotor symptoms, because it impacts the blood vessels. Your hypothalamus located in the centre of your brain is in charge of regulating your body temperature. When estrogen levels decline during perimenopause and are not activating the hypothalamus normally, the brain has a difficult time regulating body temperature correctly. Women feel a sudden surge of heat like your internal thermostat is set to inferno, blood vessels dilate, you feel flushed, you might experience racing heart, and then followed up with drenching perspiration. All of this is your body’s attempt to cool you down. And of course, this often happens at the most inconvenient times: Standing in line at the grocery store, at work as you give a presentation to your team, or in the middle of the night causing you to thrash and tear off your clothes and open up all the windows even in the dead of winter.
About 75% of women experience these vasomotor symptoms, and for some they may only be a little bothersome or annoying, and for others they can be debilitating. If menopause symptoms have you feeling like you're trapped in a sauna you didn't sign up for, don't go it alone. Click here to book a consultation and get the support you deserve!
Many women will experience hot flashes for 6 months or up to 2 years but some will last a long time, as long as 10 years! Some women experience them even over 70 from time to time. We can’t predict exactly when they’ll show up or decide to pack up and leave.
Treatment options
If these hot flashes (and other menopausal symptoms) are crashing your life party, it's time to chat with a menopause-informed health care provider. There are plenty of ways to manage the symptoms and get back to feeling more like yourself:
- Diet. Women who eat a Mediterrananean diet have less frequent and less intense vasomotor symptoms. This pattern of eating also helps to protect your heart and brain which need extra love post-menopause. There are also certain types of foods that are high in plant estrogens (phytoestrogens) that can be helpful to alleviate hot flashes, such as those found in soy and flax seeds.
- Exercise. Exercise can also help to reduce frequency of hot flashes by possibly impacting the body’s thermoregulatory response (ability to control body temperature and be less sensitive to temperature swings). Not only that, exercise slows down brain aging, supports bone health, body composition and protects the heart.
- Stress reduction. Stress is like pouring gasoline on your internal fire. High cortisol can mess with your estrogen and can worsen vasomotor symptoms. When we are in a highly stressed state, we are often not prioritizing nutrition and movement further worsening hot flashes, and damaging our health.
- Herbal remedies. While there is less evidence for using herbal supplements for hot flashes (and other symptoms of menopause), it can still be a viable option for many women, especially if MHT is not a suitable option or for those who value supporting their health more naturally. It is important to note that this route does require some perseverance as it can take up to 12 weeks to see an impact.
- Menopause hormone therapy (MHT). This is the heavyweight champion when it comes to evidence-based solutions for hot flashes. For most women this is a very safe and effective option, but it is important to note that there are some risks you need to be informed of and that there is a window of opportunity when women will glean the most benefit with the least amount of risk.
- Antidepressants. For women who prefer not to take hormones or cannot take hormones safely, a particular type of anti-depressant called selective serotonin-reuptake inhibitors (SSRIs), have been found to be effective in treating hot flashes in women who don’t have depression.
It is important to get expert guidance on a menopause treatment plan to ensure safety and prevent potential interactions with your medications or any existing medical conditions.
Women who achieve the most benefit and feel their best through perimenopause and beyond are those that have support and a plan that is evidence-based and tailored to their goals and values. If you are looking for support you can trust reach out to book a free consult today!
Disclaimer: The information presented on this site does not constitute medical advice and does not replace the advice from your doctor. Always consult a qualified health care professional when changing or beginning a new health plan.
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