Hot Flashes: Why They Occur and How to Manage Them

Menopause is a natural stage in life that marks the end of a woman’s menstrual cycle. It is a normal part of aging. One of the most common symptoms during this time is hot flashes. These sudden feelings of heat can be uncomfortable and a nuisance to deal with. However, there are ways to manage them.¹

What is menopause?

Menopause is a point in time 12 months after a person’s last period. The average age of menopause is 52, but it can happen anytime in a woman’s 40s and 50s.¹

The years leading up to that point are called the menopausal transition, or perimenopause. During this time, there is a decline in the body’s production of 2 hormones: estrogen and progesterone. This hormonal shift is what causes symptoms like hot flashes.¹

Why do hot flashes happen?

Hot flashes are a very common symptom of menopause and can last for several years. Hot flashes are sudden, brief feelings of intense warmth in the body.^1,2

The exact cause of hot flashes is not fully understood. Researchers believe that lower estrogen levels can affect the part of the brain that controls body temperature. This part of the brain is called the hypothalamus.³

The hypothalamus can become more sensitive to small changes in body temperature. If it thinks your body is too warm, it starts a chain of events to cool you down. This can cause your skin to flush and your heart to beat faster. It also triggers your sweat glands to release sweat. This entire process is what you feel as a hot flash. A hot flash can last anywhere from 1 minute to several minutes.^1,3

What can make hot flashes worse?

Certain things in your daily life can trigger hot flashes or make them worse. Identifying your personal triggers is a helpful step toward managing them. Common triggers include:^3,4

• Stress
• Drinking alcohol or caffeine
• Eating spicy foods
• Being in a warm environment
• Smoking or being around smoke

Lifestyle changes that can help

Simple changes to your routine can make a big difference in managing hot flashes. Many people find relief by making small adjustments to their day. Here are some to try:^1,2,4

• Dress in layers of light clothing – This allows you to remove a layer when you feel a hot flash starting.
• Carry a portable fan – These are extremely handy to have when you suddenly are dealing with a hot flash.
• Keep your bedroom cool at night – Keeping the temperature low while you sleep can help with night sweats, which are hot flashes that happen during sleep.
• Maintain a healthy weight – Being overweight can make hot flashes worse. Do your best to maintain a healthy weight – eat a balanced diet and get regular physical activity.
• Don’t smoke – Smoking can make hot flashes worse. If you smoke, take the steps to quit.
• Manage stress through mind and body approaches – Meditation, hypnosis, and acupuncture help reduce stress and may lessen the intensity of hot flashes.
• Herbal supplements – Herbal supplements like ginseng and black cohosh may help with hot flashes. However, herbal supplements can interact with other medicines. Talk with your doctor before taking any supplements.

Treatment options for hot flashes

If lifestyle changes are not enough, your healthcare provider may suggest other treatments. Here are some options:^4,5

• Hormone replacement therapy (HRT) – HRT is a very effective treatment for hot flashes. It works by replacing the estrogen your body is no longer making. However, it is not suitable for everyone and does have risks. Talk with your healthcare provider to know if HRT is right for you.
• Non-hormonal prescription drugs – Other, hormone-free medicines have been shown to reduce hot flashes. These include gabapentin, pregabalin, and fezolinetant. Another drug, elinzanetant, is expected to become available soon for the treatment of moderate to severe hot flashes and night sweats.
• Antidepressants – Certain low-dose antidepressants, such as paroxetine, venlafaxine, and escitalopram, have been shown to reduce hot flashes.

Always talk to your healthcare provider about the benefits and risks of any treatment. They can help you decide on the best and safest plan.

Take control over hot flashes

Menopause and its symptoms are a normal experience. Understanding why hot flashes happen and what you can do to manage them can help you feel more in control. With the right strategies and support from your healthcare provider, you can take control over them.