Hot flashes in menopause: causes, duration, and how to relieve them

Discover why hot flashes occur in menopause, how long they can last, what factors worsen them, and which habits can help relieve them.

Hot flashes are a sudden sensation of heat usually felt in the face, neck, chest, or upper body. They can be accompanied by sweating, redness, palpitations, or subsequent chills.

They are common during perimenopause and menopause, although their intensity and duration vary greatly. Some women experience them mildly; others find that sleep, mood, and quality of life are affected.

This content is informative and does not replace consultation with a healthcare professional.

What hot flashes are

A hot flash is a sudden body temperature regulation response. It can last seconds or several minutes. When it occurs at night, it is usually called night sweats and can disrupt rest.

Why they appear in menopause

During the menopausal transition, hormonal changes can affect the body’s temperature regulation center. This can cause common stimuli, such as environmental heat, stress, or alcohol, to trigger an intense sensation of heat.

How long hot flashes last

The duration is variable. They can last months or years, and in some women persist longer. If very frequent, affecting sleep or limiting daily life, it is advisable to consult.

Night hot flashes and sweats

Night sweats can cause awakenings, damp clothes, tiredness the next day, and irritability. Improving bedroom temperature, wearing light layers, and recording triggers can help identify them.

Factors that can worsen them

  • Alcohol.
  • Coffee or other caffeinated drinks.
  • Spicy foods.
  • Environmental heat.
  • Stress.
  • Very warm clothing.
  • Lack of sleep.
  • Tobacco.

Mini hot flash tracker

Day and timeIntensity 1-10DurationPossible triggerComments
—:
Monday, 23:3075 minSpicy dinnerNight awakening
Tuesday, 16:0042 minStressPassed by breathing and drinking water

A 2-3 week record can help see patterns and explain them better during consultation.

How to relieve hot flashes

Daily habits

It can help to dress in layers, keep the bedroom cool, use breathable fabrics, avoid very hot showers before sleeping, quit smoking, and practice breathing or relaxation techniques.

Diet

There is no diet that eliminates hot flashes. However, some women notice improvement by reducing alcohol, caffeine, spicy foods, or very heavy dinners.

Supplements and nutritional support

Some products include isoflavones, red clover, sage, or other ingredients. The evidence varies and they should not be presented as substitutes for medical treatments. Consult if taking medication, hormone therapy, anticoagulants, have liver disease, history of hormone-dependent tumors, pregnancy, or breastfeeding.

Medical treatments

When hot flashes are moderate or intense, the healthcare professional may consider hormone therapy or non-hormonal options. The decision depends on age, history, risks, symptoms, and preferences.

When to see a doctor

Consult if hot flashes are very intense, occur with unexplained weight loss, fever, chest pain, significant palpitations, fainting, or if they greatly affect rest and daily life.

Frequently asked questions

Are hot flashes normal?

They are common in perimenopause and menopause, but if intense or limiting, it is advisable to seek help.

How long does a hot flash last?

It can last from seconds to several minutes.

What worsens hot flashes?

Alcohol, caffeine, spicy foods, heat, stress, tobacco, and lack of sleep can worsen them in some women.

Are there pills for hot flashes?

There are medical treatments and supplements, but the choice must be individualized. Self-medication is not recommended.

Are night hot flashes different?

They are hot flashes that occur during the night and may be accompanied by sweating and awakenings.

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Tatiana Novichkova

Tatiana Novichkova

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