Chapter 3:
Hot Flashes
What Causes Hot Flashes/Flushes?
Research is still being done on exactly what causes hot flashes. One theory why women suffer hot flashes during menopause is because the body’s estrogen levels are continually fluctuating.
When your estrogen levels starts to fluctuate, your body temperature rises. The hypothalamus region of the brain then sends a signal for your body temperature to cool down, and your body starts to sweat. When a woman experiences hot flashes, her body temperature can rise between five and seven degrees higher than normal.
The hypothalamus is a portion of the brain controlling vital functions that also serves as the switchboard between the central nervous system and hormone signals.
There are several factors that can affect the frequency and severity of hot flashes. Research has shown that stress can play a major role in the severity of hot flashes. Many women are not aware just how much pressure they are actually under in their family life or work situation.
Learn where the stress in your life comes from, and use that knowledge to reduce your stress levels where possible.
Certain foods can increase the severity of hot flashes, and over-heated rooms can also be a trigger. Wearing certain materials like polyester or nylon can set them off. Even showering can bring on hot flashes.
Some statistics show that women who are overweight are likely to experience hot flashes more often than women of normal weight. This is because fat acts as insulation, causing the body to maintain a higher temperature.
As you can see, there are many reasons why women can experience hot flashes.
The Hot Flash Experience
When you are going through menopause and are experiencing hot flashes, you may first start to notice a strange warm sensation deep inside your body. Your heart may start having palpitations as the sensation travels through your entire body.
Your body temperature will gradually grow hotter and hotter. Your skin may become all red and blotchy. Your body then breaks out into an extremely hot sweat. Now you are not only hot, but also wet all over. Your entire body may be feeling shaky, sweaty and clammy. Depending on the severity of the hot flash, when it has finished taking its course you may feel totally drained physically and emotionally. You may even feel nauseated or develop a terrible headache. Some women have reported vomiting during their hot flash.
Hot flashes are different for every woman! During mine, my feet got so wet and sweaty they would be sliding in my shoes, and I would have to take off my shoes and dry my feet.
Embarrassing Situations
It can be very embarrassing for a woman to experience a hot flash. Hot flashes can happen anywhere and at any time of the day. You have absolutely no control over them. It has happened to me so many times…
Your whole body posture and aura will change. It is like you have been taken into an isolated world. If you are with friends, they may feel uncomfortable because they are not able to help. If you are in public when you are experiencing your hot flash, the people around you will be able to see something is happening to you, but they may not understand what it is.
Witnessing Someone Having a Hot Flash
I can remember before I started my experiences with menopause and hot flashes, I was talking with my close friend, Margaret. Suddenly, a strange look came over her face and she started shaking. I asked her what was wrong, and she told me she was having a hot flash.
While I watched, sweat started rolling down her face and the hair at the base of her neck became wet. Soon, her clothes were soaked in sweat and the palms of her hands were dripping. She grabbed for the tissues, which were close by, and kept wiping herself off. The whole episode seemed to last at least five minutes.
I must have looked shocked, because I had never seen anything like that before. And even though we were good friends, I could see she was very uncomfortable and embarrassed. I felt so sorry for her, but I did not really understand her feelings and what she was going through. Well, I sure do now!
Our Friend Chris Recalls What He Saw
I remember one day, my husband Steve and I were having a barbecue with our friends, Chris and Terri. I started to have a hot flash, and Chris watched me go through it. Although I knew everyone was watching me, there was nothing I could do but let it take its course. Hot flashes come on so quickly that you do not have time to get up and leave.
Chris later said I looked demonic (as if I had no control over my body) and like I was engulfed in an inferno. My friend Terri, who was also going through menopause herself, could relate, even though her menopause symptoms were not anywhere as severe as mine.
My Husband Explains What He Saw
“You get a certain expression on your face, like a concerned look, then your skin texture changes. You become all flushed like you have just walked into a sauna. The sweat starts to pour out of your skin and your hair becomes all wet. Your look goes from vibrant to something like a trance. When it has finished, you look so exhausted, like you are about to cry; some days you do.”
My Experience at My Hairdressers
I remember being at my hairdressers having my hair done. I was just sitting there, with the cape over me, and all of a sudden I started to feel a hot sweat coming on. I did not say anything at first, but, as I became hotter and began to sweat, the entire cape started to get very wet.
I had to ask my hairdresser to stop so I could take the cape off. I was getting excessively hot and claustrophobic, and I started to have an anxiety attack. I also had to take my shoes off, as my feet were so wet.
I just stood there until it passed, and by the end of it I felt like crying. I was so embarrassed.
My hairdresser said she could feel an intense heat coming from me, but did not know what it was. She said she had never felt or seen anything like that before. I experienced four hot flashes before my appointment was over.
How Long Do Hot Flashes Last?
The average length of time a woman will experience hot flashes is around four to five years, but they can last anywhere from a few months to fifteen years. Some unfortunate ladies can experience hot flashes for the rest of their lives.
Hot flashes may occur regularly and then stop, leading you to hope they are all over. Then they may start happening again. There is just no set pattern.
The hot flash episode can last anywhere from a few seconds to several minutes. Believe me, no matter how long it is, it seems that it is happening for a lot longer!
What Can Relieve Hot Flashes?
Some women say they find relief when they are experiencing a hot flash with a technique called paced respiration. The method is commonly encouraged for relaxation, and is thought to regulate parts of the nervous system that control heart rate and other basic body functions. To use the paced respiration technique, take six to eight breaths every minute and breathe very deeply and slowly. Breathe in through the nose and out through the mouth.
Wear layers of lightweight clothes that are made with good quality cotton material. When you feel yourself starting to get too hot you will be able to take them off layer by layer. Keep the temperature of your home at a comfortable level; do not let the rooms become too hot.
Regular exercise can also help to reduce hot flashes.
I suggest you keep notes of all the foods and drinks you eat throughout the day, as some foods and drinks are known to trigger hot flashes and night sweats. They can even make them more severe. (See the food list under Night Sweats in chapter two for more information.)
When you start to experience hot flashes, I recommend you keep a record of them. Keeping track can help you see if a pattern is developing and give you a sense of anticipation. Note how often the hot flashes occur, how severe they are and how long they last.
My pattern ended up being a hot flash every 20 minutes, and the severity fluctuated.
Be Prepared
If you are experiencing hot flashes throughout the day, being prepared may help reduce their severity and the stress of the situation.
Below are some tips that may help you:
- Have a bottle of water with you at all times and drink it slowly throughout the day.
- Wear lighter clothes. Cotton fabric is best.
- Carry a small sweat glove, small towel or refreshing wipes.
- Always have a change of clothing with you, and carry a waterproof bag to put your wet clothes in.
- Carry painkillers if you get headaches.
- Carry a hairbrush and hair ties if you have long hair.
- Keep a small bottle of perfume or deodorant with you.
- Carry a plastic bag in case you need to vomit.
- If you work in an office, make sure there is a small fan by your desk.
And, as bad as you might feel at the time, always try to think positive thoughts!
Remember, ladies — menopause is different for every woman. Be aware of any changes you are experiencing, whether emotional or physical. Pay attention to your mind and body, and get professional advice if anything seems off balance or strange. Do not wait until you are physically and emotionally exhausted.