Menopause is a process that unfolds over a period of months to years. During this time, estrogen levels begin to fall and as a result, women may experience a number of symptoms caused by its absence. Symptoms include vaginal dryness, night sweats, changes in mood and hot flashes.
Although each symptom of menopause can cause different levels of discomfort and distress, hot flashes are one of the most experienced symptoms. It is estimated that up to 85 percent of women going through menopause will experience hot flashes at one time or another. As a result, there is a lot of misinformation about what hot flashes are, how they can be managed and how long they might last.
Here are six things to know about hot flashes:
1. Hot flashes can last a while
Hot flashes can last anywhere from a few months to years. Hot flashes do not necessarily appear just in the late stages of menopause, they can start in early menopause (perimenopause) and linger for months or years. Exactly how long they last will be specific to each woman. However, unfortunately there is no way to predict their duration. This does not mean that you need to suffer in silence. There are steps that can be taken to help manage the impact that hot flashes have on your life. If their presence begins to impact your day-to-day activities and becomes a source of discomfort, keep reading below for possible management options and make an appointment to speak to your doctor. Don’t wait.
2. Having a hot flash does not necessarily mean you’re in menopause
Because hot flashes can start up to a decade before menopause, the presence of a hot flash does not automatically mean that you are in menopause. Menopause officially begins when you have gone for 12 consecutive months without a period. Consider that the average age of menopause in the United States is 51 years of age. That means some women may experience pre-menopause symptoms, like hot flashes almost a decade before they are in full menopause.
3. Researchers still do not know exactly what causes hot flashes
Until today, it is not exactly clear how hormonal changes in menopause cause hot flashes. One theory is that the decreased estrogen levels cause your body’s internal thermostat to become more sensitive to slight changes in body temperature, leading to episodes of overheating. Whether this is true or not, we may not know for a while but it does highlight how much more we have to learn about menopause and the best ways to support women going through the process.
4. Small things that might help with the hot flashes
While not a substitute for medical advice, some of these tips are thought to help manage the effects of hot flashes:
- Avoid alcohol, spicy foods and caffeine.
- If you smoke, try to quit.
- Dress in layers that can be removed at the start of a hot flash.
- Carry a portable fan to use when a hot flash strikes.
On their own, these tips likely won’t stop the worst aspects of a hot flash. However, they might be able to provide a little more comfort while experiencing one.
5. There are management options that can really help
If your hot flashes are mild and you do not feel the need to do anything about them, that’s great. However, if their presence starts to interfere with your sleep or day-to-day activities, then consider speaking to your doctor about more formal steps you can take to help manage the symptoms. Management options may include one of more of the following:
- Bio-identical hormones
- Hormone replacement therapy
- Lifestyle changes (e.g. avoiding alcohol, stopping smoking etc.)
- Other targeted medications
All options can be discussed with your doctor. They will help you to determine the best management options to consider based on your own medical history, general health and preference.
It is important to keep in mind that some of these options address the general lack of estrogen in the body and are not specific treatments for hot flashes alone. For example, hormone replacement therapy (HRT) works by mimicking the estrogen hormone and can alleviate a number of symptoms associated with menopause, such as night sweats or vaginal dryness, not just hot flashes.
6. Be careful when using alternative treatments
From time to time, it is claimed by some that supplements like magnesium and black cohosh have a role to play in managing hot flashes. To date, there is no definitive evidence that this is the case. Therefore, while it might be tempting to try new supplements, it is always best to speak to your doctor first, especially if you are taking medications for other unrelated medical issues. There is a chance that supplements and medications can have unwanted interactions.