Hot flashes are one of the most common and bothersome symptoms of menopause. That sudden sensation of intense heat that runs through the body, accompanied by sweating, facial flushing, and palpitations, can disrupt sleep, affect concentration, and decrease quality of life.
Why do hot flashes occur?
During menopause and perimenopause, estrogen levels in the body decrease significantly, and this in turn affects (among many other things) the hypothalamus, which is where the body's "thermostat" is located.
As estrogen levels decrease, the hypothalamus becomes more sensitive to temperature changes, or even misinterprets the signals it receives from the nervous system (and thinks it's hot or cold when it's not. Or it thinks it's much hotter than it actually is). To respond to this increase in body heat, the hypothalamus sends a series of signals to cool the body, which ultimately results in a hot flash.
How do they manifest?
During a hot flash, the body tries to dissipate heat by increasing blood flow to the skin, which causes redness and a sensation of intense heat. The sweat glands are activated, we start to sweat so much that many women experience chills after the hot flash due to the rapid loss of heat.
- Sudden sensation of intense heat: It starts in the chest and rises to the head and neck.
- Reddening of the skin: The face and neck turn red.
- Sweating: It can be mild or profuse.
- Palpitations: Acceleration of the heart rate.
- Chills: Sensation of cold after the hot flash.
What can we do to relieve them?
While there is no magic solution to eliminate hot flashes, there are some strategies that can help control them:
It is important that we do not increase body temperature through food, that is, we should avoid very hot or very spicy dishes, as well as stimulants (caffeine and alcohol). Foods that involve a more complicated digestion also increase body temperature (those that are very fatty, fried, very complex preparations or when there is a lot of mixture of nutrients) and can facilitate the appearance of hot flashes.
Lifestyle changes:
- Dress in layers: Allows you to take off clothes when you feel hot.
- Avoid triggers: Identify and avoid factors that trigger hot flashes, such as alcohol, caffeine, spicy foods, stress, or heat.
- Maintain a cool environment: Use fans, air conditioning, or sleep in a cool room.
- Exercise regularly: Physical activity helps regulate body temperature and reduce stress.
- Relaxation techniques: Practice yoga, meditation, or deep breathing.
Medical treatment:
- Hormone therapy: In some cases of very intense symptoms, your doctor may recommend hormone replacement therapy to relieve hot flashes and other symptoms of menopause.
Remember:
- Every woman experiences menopause differently. What works for one person may not work for another.
- It is important to seek support. Talk to your doctor, friends, or family about how you are feeling.
- You are not alone. Millions of women experience hot flashes during menopause.
Hot flashes can be annoying, but they don't have to dominate your life. With the right strategies, you can learn to control them and enjoy this new stage. Remember that every woman is different, so experiment with different options until you find the ones that best suit you, and don't hesitate to seek help.