Hot Flashes: Why They Happen and How to Manage Them

Hot flashes are sudden, intense waves of heat that can make you feel flushed, sweaty, and cause your heart to race. They’re most common during menopause but can also happen during other hormonal changes. These episodes can come on quickly and last anywhere from a few seconds to several minutes. While they’re usually nothing to worry about, they can be pretty uncomfortable.

 

Symptoms of a hot flash

• Sudden warmth spreading through your upper body
• Redness or darkening of your skin, especially on your face and neck
• Intense sweating, particularly on your upper body
• Rapid or irregular heartbeat
• A chilled feeling as the hot flash fades

 

 

Hormonal changes 

The most common cause of hot flashes is the fluctuation of estrogen levels, especially during menopause. As estrogen drops, the hypothalamus (the part of the brain that controls body temperature) can become more sensitive, leading to hot flashes.

 

Lifestyle factors 

Certain habits can make hot flashes worse, including:

• Diet: Spicy foods, caffeine, and alcohol can trigger hot flashes.
• Smoking: Tobacco use is linked to more frequent hot flashes.¹
• Stress: High stress levels can make hot flashes stronger and more frequent.

 

Medical conditions 

Some health conditions and treatments can also cause hot flashes:²

• Thyroid issues: Conditions like hyperthyroidism can cause symptoms similar to hot flashes.
• Medications: Certain medications, including antidepressants and cancer treatments, may also trigger hot flashes.

 

Hot flashes can feel more intense at night, often making it hard to sleep and leaving you feeling exhausted. This happens because your body’s temperature regulation system is extra sensitive during sleep. Plus, without the distractions of the day, the discomfort of a hot flash can seem even more noticeable.

 

Hot flashes vs. Night sweats

While hot flashes and night sweats are related, they’re not exactly the same. Night sweats are episodes of excessive sweating while you sleep, and they can be triggered by things like infections, medications, or hormonal changes. Hot flashes at night are specifically linked to menopause and the body’s response to fluctuating hormones.

 

Many genetic and lifestyle factors can increase your chances of experiencing hot flashes:

• Genetics and race: A family history of hot flashes can increase your chances of experiencing them. Studies have also shown that race may play a role too, with African American women often having a higher risk of hot flashes, compared to Caucasian women.³ 
• Age: Women in their late 40s to early 50s are more likely to experience hot flashes, as this is when menopause typically occurs.
• Lifestyle: Smoking, high stress levels, and a diet rich in spicy foods, caffeine, and alcohol can all contribute to hot flashes. 

 

Finding relief from hot flashes usually means trying a mix of treatments and lifestyle tweaks. What works best really depends on how intense your symptoms are. Here are a few options to consider:

 

Medical treatments 

Hormone Replacement Therapy (HRT) can help balance hormones and reduce hot flashes. Speak with your healthcare provider to see if it's right for you. There are also non-hormonal medications and over-the-counter options that may help manage symptoms. Always consult your doctor before trying any new treatments or supplements to ensure they’re safe and effective for you.²

 

Dietary changes

Some foods and drinks, like spicy dishes, coffee, and alcohol, can trigger hot flashes. Cutting back on these might help reduce how often they happen or how intense they feel.

 

Stress management 

Stress is a common trigger for hot flashes. Practices such as yoga, meditation, or deep breathing can help you relax and might reduce how often or how intense they are. Making time to unwind can really help.

 

Cooling techniques  

Try using fans, wearing lightweight clothing, or adjusting the temperature in your space. These simple steps can bring instant relief, helping you feel more comfortable during those moments.

 

Deodorants to manage sweating  

The sweating that comes with hot flashes can be uncomfortable, but there are ways to manage it. Deodorants made for sensitive skin, like the SheaMoisture Aloe Vera & Ceramides Sensitive Antiperspirant Deodorant Stick, can help keep you feeling fresh and odor-free. Or try the SheaMoisture Whole Body Deodorants which are perfect for applying to any sweat-prone areas, not just your underarms.

When to see a doctor 

If hot flashes are really affecting your day-to-day life or if you notice other worrying symptoms, it's a good idea to talk to a healthcare professional. Symptoms like unexpected weight loss, heavy sweating, or a fast heartbeat could be signs that you need expert help.

 

Hot flashes are something many people go through, especially during menopause, but they can also be triggered by other factors. Knowing what causes them and how to manage them can really make a difference. Remember, you’re not alone, and with the right support and solutions, you can get through this phase with confidence.

 

 

1. National Library of Medicine (NIH). “Cigarette Smoking, Androgen Levels, and Hot Flushes in Midlife Women.” 2009.
   
2. VeryWell Health. “Why Hot Flashes Happen and How to Get Relief.” 2024
3. Miller SR, Gallicchio LM, Lewis LM, Babus JK, Langenberg P, Zacur HA, Flaws JA. “Association between race and hot flashes in midlife women.” Maturitas. 2006.