Hot flashes – whenever younger women hear this word, the image of a middle-aged, nervous wreck woman sweating profusely comes to their minds. This undoubtedly makes them dread the onset of menopause even worse!

Hot flashes, along with night sweating and vaginal dryness, can be considered as the only real symptoms associated with menopause. It is sad to note that at least 4 out of every 5 women in most western countries inevitably suffer from these symptoms as they enter their menopausal years.

It is interesting to know, however, that there are some cultures around the world where women are not bothered as much by hot flashes. Several anthropological studies show that the Japanese, Chinese and Mexican women are spared largely from these discomforting symptoms.

Understanding Hot Flashes

During menopause, women become more sensitive to temperature changes. So, during a hot flash episode, you may feel that your face, upper body or whole body becomes very warm and flushed. You will feel the need to cool yourself down by shedding your coat or sweaters and fanning yourself as your skin temperature increases by about 7 to 8°F. You may experience a little or profuse sweating as your body tries to cool you down. Your heart rate also goes up and you may feel a little dizzy or breathless during the episode. All of these may last anywhere from 1 to 5 minutes but can sometimes last longer.

After a hot flash episode, your body temperature will fall a little. You may even feel cold as your sweat evaporates. Studies show that hot flashes are most common in the late afternoon, early evening and in the middle of the night. Hot flashes can bring on more serious complications when it bothers you as you sleep soundly during the night since it can lead to fatigue and difficulty in concentrating during the day.

Fortunately, these symptoms do not last long and a normal sleeping pattern is usually restored as the body becomes more accustomed to its decreasing hormonal levels. To prevent sleeping problems, follow these simple tips and you can be sure that you’ll sleep like a baby throughout the night!

• Adopt a regular exercise routine. Take a warm bath or a shower before you retire for the night.
• Avoid consuming alcohol or caffeine during dinner. Drink your milk or eat some yogurt before going to sleep.
• If you don’t eat or drink dairy products, try eating a banana or other carbohydrate-rich foods before going to bed.

What Causes Hot Flashes?

Estrogen is one of the hormones that help the skin’s blood vessels to expand and contract as a reaction to changes in the temperature. During menopause, the body’s estrogen level greatly decreases. This consequently diminishes the woman’s control over her internal temperature and leads to hot flashes and profuse sweating to keep the body temperature within its normal limits.

The most common triggers of hot flashes are emotional upset, distress, stress, alcohol, caffeine, hot meals, hot drinks, hot weather, a warm room and/or a warm bed. Menopause, even with its discomforting symptoms, should not be viewed negatively. Just live a healthy lifestyle which avoids the most common triggers that aggravate these symptoms and you can be sure of a smoother transition to the next start of your life!

Michael Russell Your Independent guide to Menopause