What Do Hot Flashes Feel Like and Can I get Rid of Them?

Hot flashes are a natural part of menopause, and they are the most frequently reported negative symptom women experience during this time. More than 80 % of women are affected by hot flashes at some point. 

For most women, hot flashes come out of the blue without warning. A feeling of intense heat comes over you, and your face can become red and flushed. You may sweat profusely and have a feeling of anxiety either before or during the hot flash. It can be incredibly uncomfortable, and you may want to literally strip off your layers of clothes.  Standing in front of an open freezer can also feel great!

At night the same experience can occur, and these are called night sweats. You can be cold one minute, and the next minute need all the bed covers off and feel quite miserable.

Hot flashes can impact the quality of your life. They can cause embarrassment (nothing like a good hot flash while you’re at work!) and they can make sleep challenging.

Avoiding hot flash triggers

Every woman is different, but typical triggers include caffeine and alcohol, food sensitivities (such as dairy), refined sugars and simple carbs (the white processed stuff), smoking, hot foods (temperature or spiciness), warm temperatures in your environment (especially in the bedroom at night), and stress.

You need to identify what your triggers are. Keeping a journal might help you figure that out. Once you know your triggers, do your best to avoid them! And yes, I know it isn’t always easy.

Stress in particular is a big trigger. Our stress hormone, cortisol, is key to how we will experience menopause as it affects overall inflammation, hormone balance and our body's ability to remain insulin sensitive.

Unless we’re supporting our body’s ability to have insulin sensitivity and counter the spiking cortisol, we're not going to get hormonal balance and we'll likely struggle with inflammatory symptoms such as hot flashes and night sweats, along with the weight gain, the mood swings, the anxiety and insomnia, etc. 

Better stress management practices will also help. Incorporating some good breathing exercises and meditation time into your daily schedule is important.

• Deep belly breathing is best (like box breathing, inhale through your nose for a count of 4, hold for 4, exhale for 4 and hold for 4, repeat for 10 breaths). Practice some deep belly breathing every morning and evening, and also at the onset of hot flashes.

• Meditation practices can also help. I am a big believer of daily gratitude journaling as it helps me to focus on the positive, and greatly reduces the stress that I allow to intrude in my life.

• Things like connecting with nature each day will also help with stress.

• While daily exercise is good, intense exercise can in fact be a trigger for hot flashes, so try an exercise like walking or dancing if more intense exercise turns out to be a trigger for you.

Supplements that may help with hot flashes

Always discuss supplements with your doctor. We are all unique individuals, and our reactions can be different. However, any supplements that help balance hormones, support adrenal health and reduce inflammation will help support a happier menopause experience!

• Maca: A favorite adaptogen herb - which means it is a great counter to stress - will help balance hormones, and maca has been shown to improve libido and menopause symptoms like hot flashes. 2.0 grams per day is the smallest effective dose.

• Vitamin E: Known as an antioxidant with many health benefits. In one small 2007 study, 400 IU vitamin E (daily) was associated with a reduction in the severity of hot flashes.

• Scientifically based Supplements: like Promensil and Femmenessence MacaPause which have been shown to reduce or even eliminate hot slashes and night sweats.