Summer is here and temperatures are warming up, but that may not be why your body continues to experience hot flashes even when you’re in a cooler environment. A hot flash – a sudden feeling of intense heat – can be caused by several factors, including stress, anxiety, certain foods, and hormones.
If you’re experiencing hot flashes, it could mean you’re going through menopause, perimenopause, or pregnancy… and it’s important to know which (if any) of these causes might be to blame. That said, regardless of the reason, one thing is for sure: You’re probably wondering how to stop a hot flash once it starts because there’s nothing fun about the experience.
Here we have answers to help you understand what hot flashes are and what causes them, as well as how you can help prevent them from occurring. Furthermore, the National Institute on Aging says the menopause transition typically occurs between the ages of 45 and 55.
What are hot flashes and what causes them?
Hot flashes are sudden sensations of heat that can affect the face, neck and chest. They can also make your skin red and sweaty. Hot flashes can come in waves throughout the day and night and cause discomfort.
What causes them? Hot flashes are generally triggered by changes in hormone levels – the most common being estrogen levels. This can occur during menopause, perimenopause, and pregnancy for women.
“Hot flashes are triggered by the hypothalamus, or thermostat, part of the brain,” Dr. Claudia Mason, a gynecologist and board-certified menopause specialist at Cleveland Clinic Florida, told Yahoo. “There are small changes in core temperature after the onset of menopause because estrogen levels have dropped.”
How long do hot flashes last?
“Many women have long-term complaints of hot flashes that last between seven and nine years,” says Mason. However, they tend to lessen in severity after three or four years.
Each heat wave can last from one to five minutes.
What does a hot flash feel like?
Mason describes hot flashes as a sensation of heat emanating from within the body, like an “internal furnace.”
However, severity levels may differ from one person to another.
On a Reddit thread about menopause, women described their hot flashes as making them feel “claustrophobic” and causing their blood pressure or heart rate to increase. One described feeling dizzy and feverish, while another said it was “like getting a bad sunburn.”
Why do hot flashes feel worse at night?
“They are not really worse at night, they only start at night, when the woman is at the beginning of the menopausal transition”, says Mason. They are also known as night sweats and can cause discomfort when you wake up drenched in sweat.
We recommend sleeping on sheets designed to keep you cool at night.
Can hot weather trigger hot flashes?
While heat isn’t the reason for hot flashes, it certainly isn’t helping.
Because hot flashes are triggered by changes in body temperature, being outdoors during extremely high temperatures can make hot flashes worse. However, if it’s already hot, it’s hard to tell whether you’re experiencing a heat wave or just heat, says Mason.
Do men get hot flashes?
Yes, men can experience hot flashes if their testosterone levels are low. According to Harvard Health, hot flashes in men are more common in individuals who have undergone prostate cancer treatments that suppress testosterone to help prevent the continued growth of cancer cells. That being said, any man with low testosterone levels may experience hot flashes if levels drop too low. This often coincides with other symptoms such as loss of libido and erectile dysfunction. Initial search indicates that genetic factors may play a role in determining which men are more likely to experience hot flashes.
How to prevent hot flashes
Although you can’t stop a hot flash, preventative measures can help reduce its frequency and severity.
Keep your home cool: Turn on the air conditioning and/or keep the fans on throughout the house to keep cool. If it’s windy and not too hot outside, open the windows.
Ask for help outdoors: When you’re outdoors, you can try a neck fan like this one or a refreshing neck towel.
Wear layers of light clothing: Wear loose, breathable fabrics, like cotton and linen blends, and avoid warm fabrics that trap heat (like tight jeans). Mason recommends wearing light layers that you can take off to stay cool.
Manage stress: Practice relaxation techniques to keep your mind at ease. “Anxious activities can make symptoms worse,” says Mason.
Stay hydrated: Drink plenty of water to help keep your body temperature regulated. (Here are some of our favorite water bottles you can use to stay hydrated.)
Avoid triggers: O Cleveland Clinic says to avoid things like caffeine, spicy foods, alcohol and smoking.
Hot flash treatments
There are treatment options if you are in menopause. We recommend talking to your doctor to see what will work best for you. Keep in mind that treating hot flashes in men may be different from treating hot flashes in women, especially if the hot flashes are related to prostate cancer treatment.
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Hormone replacement therapy: HRT can help alleviate the symptoms of hot flashes by supplementing estrogen levels lost during menopause. Men with low testosterone may also benefit from testosterone supplementation. That being said, men undergoing prostate cancer treatment to suppress testosterone levels should not supplement with testosterone.
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Non-hormonal medications: Certain medications approved to treat hot flashes can help provide relief.
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Therapy: Working with a therapist can help you manage stress and reduce the frequency of hot flashes.
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Over-the-counter remedies: Phytoestrogen products and soy products (although not well studied) are sold as menopause remedies, says Mason.
Note: This is not medical advice and you should always consult a doctor if you have any concerns about your health.
