Cooling down those hot flashes

Hot flashes are something I thankfully have not experienced yet. I know I won’t be too impressed with them as I would much rather be too cold than too hot. When you are cold you add layers, but when you are hot, once you are down to the buff, there isn’t much more you can do.

Besides, stripping down to the buff tends to be frowned upon in many social settings.

What to expect

I imagine for those of you who have already experienced hot flashes, you know exactly what to expect. But for those of us who haven’t, here’s what we have to look forward to:

• a pressure that indicates a hot flash is on its way
• spread of mild to intense heat on the upper body and face
• red and blotchy skin on the face and upper body
• rapid heartbeat
• perspiration

All of this followed by a chill as the hot flash ends.

Estrogen and the hypothalamus

Remember biology class when we learned all about our brain? There’s a very important section called the hypothalamus, which controls, amongst other things, our body temperature.

When we overheat, the hypothalamus sends an emergency signal to our body: Ditch the heat! Now! As a result, we sweat to cool off and the blood vessels dilate to release heat through our skin.

This is a very good thing on those hot Summer days. However, when our estrogen levels drop the hypothalamus gets confused. It thinks we are overheating when we aren’t. Poof! Hot flashes.

Who experiences hot flashes?

According to the stats, 85% of us will frantically fan our faces for a couple of years as we enter peri-menopause. Some of us will have the not so good fortune to continue for quite a number years longer.

How can we reduce the number of incidences?

There are triggers for hot flashes. The trick is to pay attention and identify what sets yours off and avoid them.

Some triggers are:

• stress
• alcohol
• spicy food
• smoking
• caffeine

And, of course, actually being in already hot situations such as

• hot tubs
• saunas
• stuffy rooms

Making other lifestyle changes

As with all our other menopausal symptoms, developing healthy habits helps:

• increase your exercise
• take time to relax and de-stress
• eat healthfully

Consult your health care practitioner

If your symptoms are severe and disruptive, you can discuss medical options such as:

• blood pressure-lowering medication
• anti-depressants
• bio-identical hormone therapy

Be prepared

Given the inevitability of hot flashes, it’s best to be prepared:

• Dress in layers
• Avoid synthetic clothes; stick to natural fabrics such as cotton
• Drink ice water
• Use cotton sheets
• Keep the bedroom nice and cool

And worse comes to worse, stick your head in the freezer. Seriously!

We have a walk-in fridge. I suspect I’ll be spending some time in there. At least I’ll be well fed.

Your say:

• Any tips to share on how to reduce the number of hot flashes experienced?
• What do you do to find relief while you are in middle of a hot flash?

Suggested Reading:

All About Hot Flashes
Hot flashes
10 Ways to Relieve Menopausal Hot Flashes

Your turn

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Is there a topic related to the spiritual or physical aspect of aging gracefully that you would like to see covered? Please send post ideas to Eliza by using the Silver & Grace contact form.

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