Menopausal Hot Flashes

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Most women experience night sweats and hot flashes during their menopausal years. Hot flashes are instant feelings of heat that extend through the neck, face, and chest. According to research, about 85% of women report experiencing hot flashes during menopause [1]. Women can prevent or reduce these uncomfortable signs in many ways. Keep on reading to learn more about menopausal hot flashes!

What is essential to know about hot flashes?

A hot flash is an intense feeling of heat that appears suddenly, usually as women go through menopause. People who have undergone chemotherapy or surgery treatments may experience menopause earlier in life. According to the National Institute on Aging, the menopausal phase usually starts between the ages of 45 to 55 years, and it lasts for about seven years. This phase can continue up to 14 years [2]. Most women experience night sweats or hot flashes at one point or another in their lives. However, the timing, intensity, and duration of these uncomfortable symptoms vary dramatically among women.

Research has shown that women are classified into four different categories when it comes to night sweats and hot flashes [3]. 

1. Chinese women are less likely to have night sweats or hot flashes during their menopausal years.

2. Black women have higher chances of experiencing these symptoms during their menopausal years.

3. Women with obesity experience an earlier onset of such symptoms. 

4. Women who have a lower body mass tend to have a late-onset for these symptoms [3].

What causes hot flashes?

Hot flashes occur during and sometime before the menopausal phase. The changes in the production of hormones such as progesterone and estrogen during this period ultimately affect the body temperature. Changing levels of progesterone and estrogen produce an impact on other hormones that work to regulate your body temperature. It then creates a feeling of sudden flushing, warmth, and an extreme sweating sensation. A study published in 2012 identified a group of brain cells, called KNDy neurons, that may initiate this uncomfortable rise of heat during the starting years of the menopausal phase [4]. 

Symptoms of hot flashes: 

Following are some common symptoms of hot flashes:

• Itching in the fingers
• Sweating in the upper body portion
• A sudden sense of heat in the skin
• Your face getting flushed or appearing to be red
• Your heart beating faster than usual

Is there anything positive about experiencing hot flashes?

Believe it or not, there are benefits to experiencing those annoying hot flashes. Research has shown that women who experience hot flashes at the start of their menopausal phase tend to be protected against heart disease. They have a minimal risk of cardiovascular diseases such as heart attacks [5]. On the other hand, there are various studies identifying the risks associated with experiencing hot flashes.

• A study published in 2017, for instance, demonstrates that hot flashes may increase the possibility of developing diabetes [6]. 
• Another study published in 2020 suggests that physiological hot flashes are linked to alterations in the brain function and deficiencies in verbal memory. It appears that hot flashes may alter the prefrontal cortex and hippocampal function and therefore reduce verbal memory performance [7]. 

Learning about such risks help you watch out for the symptoms and possibly prevent them when experiencing hot flashes.

Diet and lifestyle changes:

You may avoid/limit the intake of the following dietary triggers to protect yourself from experiencing intense hot flashes: 

Try to reduce or eliminate the following: 

• Caffeine
• Spicy foods
• Alcohol
• Heat
• Tight clothing
• Smoking
• Stress

Lifestyle changes:

• Research suggests that mindfulness can help women in coping with night sweats and hot flashes [8]. You may use meditation and deep breathing techniques to reduce hot flashes and relieve stress. 
• Another study from 2014 demonstrates that Cognitive Behavior Therapy can also help with night sweats and hot flashes [9].
• Maintain a healthy weight. Keep doing exercises regularly to maintain an active lifestyle.
• Try taking a cool shower during the day and before bed. 

Herbal Supplements:

Black cohosh 

Black cohosh is also known as Cimicifuga racemosa or Actaea racemose. The herb is used to treat symptoms of perimenopause and menopause, such as moodiness, hot flashes, excessive sweating, and vaginal dryness. Research has shown that black cohosh can reduce

the number and frequency of night sweats and hot flashes [10]. In fact, menopausal symptoms are significantly reduced in women who are taking black cohosh supplements compared to those taking placebos [11]. 

Flaxseed

Flaxseed is a good natural source for minimizing hot flashes. Data from Mayo Clinic study suggests that flaxseeds have the potential to minimize hot flashes. [12]. 

Red clover

Red clover is also known as Trifolium Pretense. Results of a systematic review has shown that red clover may positively reduce the intensity and severity of hot flashes among menopausal women [13]. 

Phytoestrogens

Phytoestrogens are the plant compounds that have similar properties as estrogen. Phytoestrogens have shown to minimize the hot flashes without having any significant side effects [14]. 

Following are a list of fruits and vegetables that are high in phytoestrogens:

• Broccoli
• Carrots
• Chaste tree berries
• Oranges
• Licorice root

Soy

Soy is another good source for minimizing hot flashes. Soy isoflavone herbal supplement has shown the reduce acute hot flashes [15]. Soy, however, may have some side effects. It can cause mild constipation, stomach-ache, and diarrhea in some people.

Ginseng

Ginseng has been used for many years to reduce the severity of hot flashes and night sweats. Recent research shows that ginseng may indeed reduce the risk of heart disease at the postmenopausal state [16]. 

Dong Quai

Dong Quai is also called Angelica Sinensis. It has been used to treat menopausal symptoms for thousands of years. But a study published suggests that more research is required about the effectiveness of Dong Quai to treat hot flashes [17]. 

Oenothera Biennis 

Oenothera biennis is also knowns as evening primrose oil. The effectiveness of evening primrose oil in treatment of hot flashes has also been verified by research [18]. 

Hormone Replacement Therapy:

Hormone Replacement Therapy is also known as Menopausal Hormone Therapy, Estrogen Replacement Therapy, or Hormone Therapy. Women may experience symptoms like hot flashes or dryness of the vagina during menopause as their estrogen levels start to fall. Hormone Replacement Therapy is also effective in reducing the symptoms of menopause. Its advantages include relief from hot flashes and night sweats. It also deals with vaginal dryness and alternation in mood or temperament. Hormone Replacement Therapy uses different types of HRT hormones (i.e., a combination of estrogen and progesterone), route of administration (skin patches, vaginal creams, gels or tablets, etc.) and treatment plans (duration and type of hormone, etc).

      Although Hormone Replacement Therapy is an effective treatment, it has some side effects like headaches, swelling of the breast, nausea and bloating, etc. Women who use Hormone Replacement Therapy (HRT), may face a higher risk of developing breast cancer as compared to those who do not receive Hormone Replacement therapy. However, if you decide that you would like to give hormone replacement therapy a try, you should consult with their doctor to find out about the particular type of Hormone Replacement Therapy (HRT) that best suits your needs. 

Who should avoid HRT?

If a woman has the following conditions, it is best to avoid Hormone Replacement Therapy (HRT):

• Liver and heart disease
• Heart attack
• Uterine, breast or endometrial cancer
• Positive pregnancy report
• Blood clots

There are some alternatives to Hormone Replacement Therapy (HRT) like a different lifestyle that includes a balanced diet and regular exercise. Some antidepressants and other medicines like tibolone and clonidine (a non-hormonal prescription medication) may also be used as alternatives to treat the symptoms of menopause. Still, it is important to note that the effectiveness of these alternatives is not well established.

Conclusion:

If you decide to try natural alternatives, you should consult with your naturopathic doctor. What works best for an individual may not work best for you and may indeed exacerbate your symptoms.