Menopause is a natural biological process where a woman’s reproductive years come to an end. Menopause usually occurs in women between the ages of 40 and 50, with the most common age of onset being 51. However, some women may experience a much earlier onset of menopause, a condition termed premature menopause or early ovarian insufficiency. One of the menopause symptoms many women would prefer to not have is the hot flash. This blog will look at the hot flash through the lens of early menopause and then offer some strategies for managing this common and uncomfortable symptom
Understanding Hot Flashes
Sudden sensations of heat that wash over the body usually take many women by surprise and seem to happen out of nowhere. They often leave a woman drenched in sweat and gasping for air. Some women find that they break out into a sweat and then feel the heat recede, while others feel themselves flushing and then getting cooler. Hot flashes are a function of the body’s chemistry.
The Science Behind Hot Flashes
The principal reason for causing hot flashes is hormonal changes, especially a lowering of the estrogen levels. Estrogen is of great importance in regulating a person’s body temperature. When the levels of estrogen drop, the hypothalamus (the part of the person’s brain that regulates body temperature) becomes overly responsive to the normal, slight variations in body temperature. The hypothalamus then tells the person to dump a lot of heat, causing their blood vessels to widen (dilate) and their pores to open, as if they were going to sweat a lot, even though in a few moments their body will stop overheating and try to re-warm itself.
The Impact of Early Menopause
Menopause that occurs early can have a number of causes, including genetics, autoimmune disorders, and medical interventions (like chemotherapy) that are meant to treat other conditions. Occasionally, some women will experience early menopause as the result of surgical procedures, like oophorectomy, that were performed for other reasons.
On top of the already known and well-studied physical symptoms of menopause that all women experience (regardless of age), women who go through menopause early can expect their symptoms to last longer and to occur with more intensity. Not only that, but the psychological impact of early menopause might carry more weight than usual, with more women at risk of depression or deep feelings of loss concerning their not-so-distant fertility and youthful vitality.
Management Strategies for Hot Flashes
Although hot flashes may cause distress, there are several strategies that a woman can employ to manage her symptoms effectively. These strategies range from lifestyle modifications to medical interventions.
Lifestyle interventions can help many women find relief from bothersome hot flashes. Consider these options:
- Keep a fan handy.
- Dress in layers.
- Stay cool and dry.
- Avoid spicy foods.
- Ventilate.
- Take time for you.
- Lifestyle Modifications
a. Diet
Diet holds the potential to control the occurrence of hot flashes. Some women experience triggers in the forms of particular foods or food groups. Others find that making certain dietary changes helps. Here are some tips regarding diet and how it might affect hot flashes:
- Phytoestrogens: Some foods contain phytoestrogens, which are plant compounds with estrogen-like activity. Foods richest in these compounds include soy products (tofu, edamame, soy milk), flaxseeds, and whole grains. (Find more on these foods and how they help. See also: Foods That Help Hot Flashes.)
- Water: Plain water is nearly always the best drink of choice, during the day and with meals. Drinking enough can help regulate body temperature and, in turn, help reduce the intensity of hot flashes.
- Caffeine and Alcohol: For some women, these are definite triggers. Reduced or eliminated, they might make a person feel better.
- Portion Size: Large meals can increase body temperature. Eating smaller, more frequent meals might help manage both hunger and hot flashes.
b. Exercise
Frequent and intense physical activity may aid in lessening hot flashes and the severity of those that do occur. Overall health is helpful in maintaining the equanimity required for dealing with the rollercoaster hormonal changes of perimenopause and menopause. If you can manage the time and the intensity required for 150 minutes of moderate aerobic exercise and also include some strength components, you’ll be well on your way to an exercise regimen that can help with dealing with perimenopausal symptoms.
c. Stress Management
Finding effective ways to manage stress is essential because it can make hot flashes worse. Yoga, meditation, and other relaxation techniques can reduce stress and help you stay calm.
- Hormonal Treatments
Hormone replacement therapy (HRT) might be an effective option for some women dealing with hot flashes. HRT means taking medications that primarily contain estrogen but might also contain progesterone or progestin, the synthetic form of progesterone. These hormones work to alleviate menopausal symptoms, such as hot flashes. However, HRT is not suitable for all women. - Non-Hormonal Medications
When HRT isn’t right for you, several non-hormonal medications can help manage hot flashes. These may include:
- Antidepressants: Some antidepressants, like selective serotonin reuptake inhibitors (SSRIs), and serotonin-norepinephrine reuptake inhibitors (SNRIs), are effective in reducing hot flashes.
- Gabapentin: Originally developed for seizure control, this medication is also found effective for hot flashes.
- Clonidine: This is a blood pressure medication that may also help reduce hot flashes.
- Alternative Therapies
Numerous women search for nontraditional medicines to take the edge off their hot flashes. The science backing these treatments, however, is all over the place. Still, many of these ladies report unqualified successes. Here are a few of their healing methods:
- Acupuncture: While some studies point to acupuncture as being a useful tool in the fight against the frequency and intensity of hot flashes, not all of them do.
- Herbal Supplements: Herbal remedies such as black cohosh, red clover, and evening primrose oil are much in vogue among women who are seeking natural methods to cool their jets. But as with any treatment plan, it is vital to talk with your doctor before starting any of these herbal treatments.
- Dress for Comfort
Put on clothes that fit well but are not tight. If you’re going to wear a top, let it be a moisture-wicking shirt. If you’re going to wear pants, pick something made of lightweight, breathable fabric: cotton, linen, a synthetic that has reached super-engineered status—whatever works for you. Here are a few more things you could try. Keep your head in the game.
When a hot flash strikes, it can feel like your entire body is in flames. But you’re really only hot in certain spots. An allover blast of heat doesn’t help your body cool down any better than it does on a chilly day. And wearing the right fabric on your head when it’s hot (or when a hot flash is trying to take you down) can keep you from picturing yourself as the main character in a heatwave.
- Create a Comfortable Environment
Modifying your living area can aid in reducing the frequency and intensity of hot flashes. Consider these tips:
- Maintain a Comfortable Temperature: Use fans and/or air conditioning to keep the air temperature at a comfortable level.
- Use Products That Help Keep You Cool: Consider using a cooling pillow or mattress pad, and a portable fan for during those “I’m suddenly way too hot” moments.
- Cultivate a Sleep Space That Encourages Rest: Follow the same principles of good sleep hygiene to cultivate a space that makes it easy to fall and stay asleep.
Conclusion
Dealing with the heat of hot flashes during early menopause can be tough, but with the right strategies, you can find relief and enjoy life more. Manageability takes effort, but the following occurrences may aid specific women in a reversal of their unfortunate hot flash saga: - Find Your Temperature
- Chill Out in Public
- Stay as Cool as Possible at Night
- Mind Your Mood
- Consider Hormone Therapy
- Talk to Your Doctor About Other Medications
- Don’t Overdo Heat
- Keep Reflections of You Under Control