The science behind hot flashes and ways to find relief
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Hot flashes are one of the most common—and often most frustrating—symptoms of menopause. They come on suddenly, bringing a wave of heat, sweating, and even chills, and can seriously disrupt daily life and sleep. But what causes these flashes, and why do they happen during menopause? A new scientific review published in Temperature helps explain what’s going on and what you can do to manage it.
What Is a Hot Flash?
A hot flash is a brief episode of heat that usually starts in the upper body, especially the face, neck, and chest. It can cause sweating, redness, a racing heartbeat, and sometimes dizziness. At night, these are called night sweats, and they can interfere with sleep.
Hot flashes can last from one to five minutes and may happen several times a day. For some women, they last just a few months. For others, they can continue for years.
Why Do Hot Flashes Happen?
Hot flashes are related to how your brain controls body temperature. Normally, your body maintains a steady internal temperature. But during menopause, estrogen levels drop, and this affects the brain’s temperature control center in the hypothalamus.
This change activates a group of brain cells called KNDy neurons. These cells become more active when estrogen is low. They send strong signals to cool the body down—causing sweating and blood vessels in the skin to open up, which leads to that hot flash feeling.
Why Do Some Women Get More Hot Flashes?
Not all women experience hot flashes the same way. Some have them often and intensely, while others barely notice them. Several factors can increase the likelihood of hot flashes:
- Being overweight
- Smoking
- High stress levels
- Early or surgical menopause
- Lower physical activity
Genetics and ethnicity may also play a role. For example, African American women are more likely to report hot flashes, while Japanese and Chinese women report fewer.
How Hot Flashes Affect Daily Life
Hot flashes can seriously affect a woman’s quality of life. They can interrupt sleep, reduce focus, affect mood, and cause discomfort at work or in social settings. Night sweats can lead to fatigue and irritability the next day, adding to the challenge.
What Can Trigger a Hot Flash?
Certain situations or environments may trigger hot flashes, including:
- Warm weather or heated rooms
- Stress or anxiety
- Alcohol, caffeine, or spicy foods
- Tight clothing
- Smoking or being around smoke
Keeping track of when hot flashes happen can help you spot and avoid your personal triggers.
How to Find Relief
While you can’t stop menopause, you can manage hot flashes with the right strategies:
1. Hormone Therapy
Estrogen therapy is the most effective treatment for hot flashes, especially in healthy women under 60 or within 10 years of menopause. However, it’s not suitable for everyone, so speak with your doctor.
2. Non-Hormonal Medications
Some antidepressants, nerve pain medications (like gabapentin), and blood pressure drugs can reduce the number and severity of hot flashes.
3. Lifestyle Adjustments
- Dress in layers you can remove easily
- Keep your bedroom cool at night
- Use a fan or carry a cooling spray
- Avoid spicy foods and alcohol
- Practice relaxation techniques like yoga or deep breathing
4. New Research-Based Treatments
Scientists are now working on drugs that directly target the brain’s KNDy neurons, offering the potential for relief without affecting hormone levels. These treatments are still in development but show promise.
Final Thoughts
Hot flashes are more than just a sign of aging—they reflect complex changes in the brain and body caused by menopause. The good news is that understanding the science behind them opens the door to better treatments and coping strategies.
Whether it’s adjusting your lifestyle, trying medication, or staying informed about new therapies, there are many ways to take control of your symptoms and feel better. If hot flashes are disrupting your life, don’t hesitate to talk to your doctor—you deserve relief and support.