Hot flashes are a problem for many menopausal women, even though some suffer more from them than others. We are only now discovering how lifestyle factors can make them less bothersome. Keeping your body weight under control, relaxing and exercising are probably the most important measures you can take.
Why hot flashes occur is not completely clear. Most scientists think that changing hormone levels make it difficult for your body to regulate its core temperature. When the core temperature increases slightly, your body overreacts by sweating, flushing and an intense feeling of heat in your face and upper body.
Hot flashes can occur day or night, and if they occur at night they are called night sweats. Each episode takes about three to ten minutes, and their frequency can vary between hourly and only very occasionally. A minority of women report never experiencing any, but the majority have them for a few years in their late 40s or early 50s. Some are unlucky enough to have them for 10, 20 or even 30 years.
Hormone therapy is very effective in reducing hot flashes, but in 2002 a large study showed that it increases the risk of breast cancer, thrombosis and heart disease. Experts now only recommend hormone therapy if the hot flashes are severe, and as long as it is used at the lowest possible dose for the shortest period of time.
Supplements
Soy contains phytoestrogens, which are natural substances that have oestrogen or anti-oestrogen like properties. Unfortunately, scientific research has failed to show any benefits from taking them. Studies of other herbal remedies such as ginseng, dong quai, wild yam, black cohosh or vitamin E have also been disappointing.
Body Mass Index (BMI)
Body mass index is defined as the ratio between your weight and the square of your height. It is a simple value of somebody’s “thinness” or “fatness”. A higher BMI increases your risk of hot flashes, even more so if the fatty tissue is situated around your tummy. This makes sense, since fat insulates your body and makes it more difficult to get rid of excess heat.
Keep cool
As your body is struggling to keep your core temperature down, try to help by wearing loose clothing, sipping cold drinks, avoiding spicy food and keeping the room temperature down.
Smoking, alcohol and exercise
Smoking puts you at a higher risk of hot flashes.
Alcohol can trigger them, but studies are conflicting and in general they show that light to moderate drinking might even reduce them.
Exercise does not seem to affect hot flashes very much, but it will allow you to keep your weight under control, improve your mood and reduce your risk of osteoporosis.
Body/mind relationship
In 2008, Dr Thurnston and her colleagues showed that women with positive emotions were less bothered by hot flashes than those with negative feelings such as anxiety, stress and depression. This backed up the idea that stress-reducing measures are very useful, and research has shown that yoga can reduce menopausal symptoms.
The results of studies using other relaxation techniques, such as paced breathing, hypnosis and mindfulness meditation, are promising, but we need further research.
Hot flashes and your heart
Several investigators have found a link between severe hot flashes and the very early signs of cardiovascular disease. Even though this is still controversial, it makes sense to evaluate your lifestyle and to go for your check-ups.
References:
22nd Annual Meeting of the North American Menopause Society, Washington, D.C., Sept. 21-24, 2011.
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