Hot Flashes During Menopause: Why Do They Occur, How Long Do They Last, and How Can They Be Relieved?

Menopause is a natural phase in every woman's life cycle. The hormonal changes during this period lead to many different symptoms. The most common symptom, and the one that most significantly affects quality of life, is hot flashes .

Studies show that approximately 75% of women experience hot flashes, also known as vasomotor symptoms , during menopause. In this article, we have compiled solutions based on scientific data to help you manage menopause more comfortably.

What causes hot flashes?

During menopause, the decrease in estrogen levels causes the hypothalamus, the brain's thermoregulatory center, to become more sensitive. Even though the body isn't actually warming up, the hypothalamus sends a "heat increase" alarm, triggering the following responses:

• Dilated blood vessels and skin redness.
• A sudden feeling of rising body temperature.
• Excessive sweating followed by chills/shivering.

Factors that trigger hot flashes:

• Diet: Spicy foods, caffeine, alcohol, and hot beverages.
• Emotional State: Intense stress, anxiety, or sudden emotional reactions (embarrassment, etc.).
• External factors: Sudden changes in ambient temperature and smoking.

Important Note: In surgical menopause (removal of the ovaries), estrogen levels drop very rapidly, so symptoms can be much more severe than in natural menopause.

When do hot flashes start and how long do they last?

According to the Turkish Menopause and Osteoporosis Association, while the course of this process varies from person to person, the general picture is as follows:

• Onset: It can begin several years before the last menstrual period (perimenopause).
• Peak Point: Reaches its most intense level in the first year after menopause.
• Duration: While it lasts an average of 4 years for half of the women, it can extend to 11-12 years in 12%.
• Attack Duration: A single attack typically lasts 3-4 minutes ; however, cases lasting from a few seconds to an hour have also been observed.

Obesity and Lifestyle Factors

Body mass index (BMI) and waist circumference are directly related to the severity of hot flashes.

• Insulating Effect: Fat tissue acts like a layer that traps heat, making it harder for the body to cool down.
• Severity: Attacks tend to be both longer and more intense in overweight women.

Night Sweats and Sleep Quality

Hot flashes make life difficult not only during the day but also at night.

• Sleep disruption: Frequent awakenings during the first 4 hours of the night.
• Fatigue: Waking up feeling unrested in the morning due to disrupted REM sleep, difficulty concentrating, and irritability during the day.

Methods for Coping with Hot Flashes

1. Living Space and Clothing Arrangement

• Layering: Choose thin layers that can be easily removed when the weather gets warm.
• Natural Fabrics: Cotton and breathable fabrics allow the skin to breathe.
• Cool Environment: Keeping the bedroom cool helps protect a good night's sleep.

2. Nutrition and Herbal Supplements

Proper nutrition and natural supplements can help balance hormonal fluctuations:

• Soy isoflavones: Known for their plant estrogen (phytoestrogen)-like effects.
• Cohosh (Black Cohosh): One of the most popular herbal remedies worldwide for menopausal symptoms.
• Vitex Extract: Traditionally used to support hormonal balance.
• Licorice root and Chinese Angelica: These are supportive ingredients in formulas aimed at women's health.
• Vitamin Supplementation: Vitamin E (antioxidant) and Vitamin B6 (nervous system and energy) are particularly recommended.

3. Stress Management and Exercise

• Breathing Techniques: Taking deep, slow breaths when an attack begins can shorten its duration.
• Active Lifestyle: Regular walking and swimming improve the body's heat tolerance.

Conclusion

While hot flashes may seem like an inevitable part of menopause, you can make this period much more comfortable with lifestyle changes, natural food supplements , and expert support. Remember, when managed healthily, menopause is a new and wise beginning to life.