Menopause & Hot Flashes

Post #5: 
Hot flashes and night sweats...it's not you, it is peri-menopause.

 It can happen anytime without warning.  During a work presentation, during dinner, on vacation, or when you are peacefully sleeping.  Boom! - a sudden wave of heat crashes over you like a rogue tsunami. Your heart starts racing, your skin feels like it’s been lit on fire, your cheeks are bright red, and within seconds, beads of sweat begin forming on your face, neck, and chest. And just as suddenly as it came, it fades, leaving you feeling annoyed and, depending on what you were doing when it happened, maybe even a little embarrassed.

Hot flashes and night sweats are one of the biggest complaints from women going through peri-menopause.  Also known as vasomotor symptoms, these episodes can be disruptive, frustrating, and even anxiety-inducing, but understanding the why behind them can help you get them under control.

Why Hot Flashes Happen: 
Estrogen Decline & Hypothalamus Dysfunction:

• The hypothalamus, your body’s internal thermostat, relies on estrogen to regulate body temperature.
• When estrogen levels drop unpredictably, the hypothalamus misinterprets your normal body temperature as too high and triggers a cooling response.

Blood Vessel Expansion (Vasodilation):

• In response, your body signals blood vessels near the skin’s surface to widen, allowing heat to escape. This creates that intense feeling of warmth and flushing.

Sweat Glands Activate:

• To further cool the body, sweat glands go into overdrive leading to excessive sweating, sometimes drenching nightclothes and sheets.

Chill Aftermath:

• Once the hot flash ends, the rapid heat loss can leave you feeling cold and clammy, as your body overcorrects its cooling mechanism.

Hot flash episodes can last anywhere from 30 seconds to 10 minutes, occurring multiple times a day (or night). Some women experience them occasionally, while others may have severe, frequent hot flashes that significantly impact daily life.

Why Night Sweats Are Even Worse
Hot flashes are bad enough during the day, but when they happen at night, they can severely disrupt sleep. Night sweats are simply hot flashes occurring during sleep, often waking women up in a pool of sweat.

The repeated awakenings fragment sleep cycles, leading to fatigue, mood swings, brain fog, and increased stress; all of which can further aggravate perimenopausal symptoms.

Other Contributing Factors
While estrogen fluctuations are the main trigger, several other factors can make hot flashes and night sweats worse:

• Stress & Cortisol:
  • High cortisol levels disrupt the body's thermoregulation, making hot flashes more intense.
• Sugar & Insulin Resistance:
  • Blood sugar fluctuations contribute to temperature instability.
• Alcohol & Caffeine:
  • Both can dilate blood vessels, intensifying hot flashes.
• Spicy Foods:
  • These naturally increase body temperature and can worsen symptoms.
• Poor Liver Function:
  • The liver helps metabolize hormones; if it is sluggish, estrogen metabolism can be impaired creating a viscous cycle.

What Can You Do? 
Thankfully, there are ways to reduce the frequency and intensity of hot flashes and night sweats:

• Focus on protein, fiber, and healthy fats at meals to prevent blood sugar spikes.
• Support the adrenals and manage stress through deep breathing, meditation, and adaptogenic herbs (like ashwagandha or rhodiola).
• Use moisture-wicking sheets, breathable fabrics, and a fan to regulate temperature at night when sleeping.
• Try herbal & nutritional support:
  • Black Cohosh has shown promise in reducing hot flash frequency.
  • Maca Root helps support hormonal balance.
  • Magnesium & Vitamin B6 help support neurotransmitters involved in temperature regulation.
• Dehydration can make symptoms worse so be sure to drink plenty of electrolyte-rich fluids to stay hydrated.
• Avoid Triggers like caffeine, alcohol, and spicy foods if they seem to worsen symptoms.

When to Seek Additional Help:

• If hot flashes or night sweats are severely impacting your quality of life, consider consulting a health practitioner. 
• Consider testing to assess hormone levels, adrenal function, and other contributing factors. Bioidentical hormone replacement therapy (BHRT) or personalized supplementation can be a game-changer for women.

Final Thoughts
Perimenopause is a time of transition, but with the right knowledge and tools, you can navigate it with greater ease, resilience, and confidence. If your symptoms are severe, consider working with a holistic health practitioner or holistic health professional to create a personalized approach that supports your unique hormonal balance.

Stay tuned for the next post in this series, where we’ll explore the connection between menopause and gut health, and how your microbiome might hold the key to better hormone balance.