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About Hot Flushes
Hot flushes are probably the most talked about of all the menopause symptoms. Most people in menopause will be affected to some degree, but for some this can have a debilitating impact on their lives. Hot flushes are not the same for everyone, with some people feeling very flushed and warm, or with a sensation of heat rising through their bodies. For some this will be accompanied by sweating, and you may also feel dizzy or have palpitations. Navigate the following topics on hot flushes to find out more.
Hot Flushes in Menopause
Dr. Lindsay Thomas explains why this common menopause symptom occurs
What Are Hot Flushes?
Hot flushes and night sweats are just two of the symptoms of the menopause, but often the most talked about - probably because most people in menopause will experience them in one way or another. They are often the lightbulb moment that this is indeed the menopause.
As with all menopause symptoms their impact is very individual, with some only experiencing them every now and then, and others finding the frequency and severity can significantly impact on day-to-day life, work and sleep.
It can be wrongly thought that you can’t be menopausal unless you have hot flushes, as a small proportion won’t experience them at all.
What Do Hot Flushes Feel Like?
Most people describe a hot flush as a warmth or intense heat which spreads up through the body, mainly affecting the chest and face. This is often associated with facial flushing (hence the name), and for some, sweating.
Some people will only have their symptoms at night or a combination of both day and night. Symptoms at night tend to be sweatier, but not for everyone, and you can wake up with soaking wet hair, bedcovers and night clothes.
After a hot flush, you can also feel a chill. Sometimes you only experience ‘cold’ flushes, where they will feel shivery and cold but without the warmth before.
Why Do Hot Flushes Happen?
The exact reason isn’t fully understood, but it is thought that fluctuating levels of oestrogen disrupt the temperature control centre in the brain, the hypothalamus. This means that only small changes in temperature result in a bigger reaction from the body to cool itself down.
It’s important to recognise that symptoms can start during perimenopause, with the most intense symptoms occurring in the year following the last period. Symptoms usually last anywhere up to seven years beyond this.
How Can Hot Flushes Be Alleviated?
Although hot flushes can happen spontaneously, they can also be set off by certain things. Common triggers include caffeine, alcohol and spicy foods, as well as a change in temperature. Stress and anxiety can also make things worse; even anticipating a hot flush can bring one on.
It helps to keep a diary of when yours are happening and if there’s a pattern so that you can see if there are any changes you can make which might be helpful. Even just being aware of when you might expect to have one can make you feel more in control.
CBT for Menopausal Symptoms
Emma Persand on Cognitive Behaviour Therapy to support menopause symptoms:
Cognitive Behaviour Therapy (CBT)
Menopause transition in western society and the UK is complex, making it hard for women, trans/non-binary people, and healthcare professionals to understand the physical and mental health symptoms. But research does show that stress and symptoms of the menopause transition are linked.
CBT for menopausal symptoms introduces useful strategies, examining the body’s physical response to fluctuating hormones as triggers that can have a negative influence on our thoughts, emotions and behaviours, which can impact the severity of the physical symptoms and vice versa.
Feeling stressed and anxious due to life’s multiple demands may also precipitate a hot flush or worsen the ability to concentrate on a task, which can affect other aspects of life like sleep. This is known as the vicious cycle with one area influencing the other.
Paced Breathing
Sometimes we ‘forget’ how to breathe and at times of stress, our breathing quickens due to the fight or flight response. Refocusing our attention onto breathing and away from the situation can be the first step to interrupting the cycle.
Paced breathing, such as breathing in deeply for three and out for five, can help you control your breathing for a calmer and more helpful physical response. This then makes it easier to take notice at what is happening to your thoughts. Try practising daily and when you feel the onset of a hot flush.
