Hot Flashes And Night Sweats During The Menopause

Why are hot flashes a problem?

A sudden, intense feeling of rising heat - especially in the face, neck, décolleté and chest, hot flashes can often affect the well-being and performance of many women. It is unpleasant to attract unwanted attention at work or when out and about, bathed in sweat and with a reddened face, neck or "flushed" appearance.

Nocturnal hot flashes - night sweats - impair sleep due to waking up bathed in sweat, freezing (due to the cold sweat) and often having to change pyjamas and/or bed linen.

What are the symptoms of hot flashes & night sweats?

• Rapid or irregular heartbeat
• Feeling of pressure in the head and increased temperature
• Feeling of heat, heavy sweating, followed by cold sweat

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When are hot flashes particularly common?

Hot flashes and night sweats can occur as early as the perimenopause due to the first hormonal fluctuations.

In the later phases of the menopause, the late peri-menopause, the menopause and into the post-menopause, hot flashes often become more severe due to falling oestrogen levels and increasing FSH levels. They often disappear completely 1-2 years after the menopause, but in some cases (for approx. 15% of women) they can persist for years.

Incidentally, hot flashes are also common during pregnancy.

Are hot flashes common?

75% of women experience hot flashes and night sweats during the menopause. However, the duration, intensity and frequency vary from woman to woman. There are women who struggle with hot flushes every day and others who only experience the feeling of rising heat 2-3 times at all.

HOT FLASHES DURING THE PERIMENOPAUSE

Hot flashes and night sweats can occur even if your period is still coming. The Perimenopause Set was developed exactly for this scenario, boasting the best XbyX products for this phase: Peri Balance, Take It Easy, Lust For Life & Daily Energy, as well as our Perimenopause Guide to help coach you through it all.

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What happens in the body during hot flashes?

Hormonal changes, especially oestrogen, trigger hot flushes. This is what happens:

1. Oestrogen fluctuates or decreases
2. The hypothalamus - an endocrine gland that produces hormones that regulate body temperature - gets out of sync
3. The body's temperature thermostat dials up the heat, meaning the blood vessels dilate
4. Hot flashes occur

How long do they last? Hot flashes last between 30 seconds and 5 minutes - the average is 4 minutes.

How often are they? Women who suffer from hot flashes - i.e. experience them more often - have an average of 3-5 hot flushes on most days, and up to 20 on other days.

How many years do people have them for? On average, hot flashes last for 7 years - but can also last for just 3 years or up to 10 years.

Hot flashes are usually directly accompanied by heart palpitations, heavy sweating, flushing, sleep disturbances, cold sweats (cooling down after sweating) and anxiety.

Why do some women have hot flushes and others don't?

Science does not yet have a definitive answer to this question. One indicator is how your own mother fared during the menopause, whether she suffered from hot flashes or not will likely tell you what you should expect. In addition to hormonal ups and downs, external factors promote hot flashes. These include anxiety, stress and tension, poor diet (too much sugar and carbohydrates, as well as too little fibre), obesity, smoking and not getting enough exercise.

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What you can do to aid hot flashes and night sweats

LIFESTYLE

• Diet: A healthy diet and the right nutrients are the first important step towards feeling better. Eat mainly plant-based foods with lots of protein, fibre and healthy fats. Leave out the things that promote hot flashes: alcohol, spicy food, coffee and sugary food. XbyX Daily Energy provides you with an important basis here to give you more energy and a better hormonal balance. 
• Fish - at least 2-3 times a week: Two small studies have shown the positive effect of omega 3 on the frequency of hot flashes - but larger studies are needed to verify this effect (1,2).
• Exercise: Exercise alone does not help against hot flashes. But exercise reduces stress, which is a great way to fight against severe hot flashes. 
• Yoga: All forms of yoga - e.g. yin yoga for relaxation, special hormone yoga and pranayama (breathing exercises) can also help reduce stress and thus battle against severe hot flashes.
• Strength training reduces hot flashes by almost half after 15 weeks (8 exercises, 3 times a week, 2 sets of 8-12 repetitions each).
• Cool temperature: Air conditioning, open windows or fans are all practical.
• Cooling and moisture-absorbant clothing. Avoid synthetics, wool, silk. Dress in layers (like an onion). This also applies to bedding and pyjamas!
• Meditation and relaxation techniques when the hot flash comes, try slow, deep abdominal breathing. 

ALTERNATIVES & PRODUCTS

Approaches such as cognitive behavioral therapy and mindfulness training do not prevent hot flashes, but they do make them more bearable, reduce them in some cases and thus promote a better quality of life.

• Herbal remedies: In the perimenopause set, XbyX Peri Balance, from menopause & postmenopause, XbyX Phyto Power. Adaptogens such as Maca in XbyX Lust For Life also show good effectiveness in battling hot flashes. See what helps you: keep a diary - document what you take, what you eat & do (sport, self-care, anti-stress) - and track how this affects your symptoms! 
• Food supplements: Start by getting all the vital substances from your diet. Supplement where necessary, e.g. with vitamin D, magnesium and omega 3.
• Cognitive behavioral therapy against anxiety and stress and for a positive self-image (CBT - Cognitive Behavioral Therapy). Controlling hot flashes with breathing and thoughts are often very effective first steps.
• Acupuncture: The combination of traditional acupuncture and electro-acupuncture showed good effects in one study.
• Hypnosis: Itt was shown to reduce hot flashes in menopausal women by 74% in one study.

MEDICAL

• Hormone therapy (HT or HRT for short) is the most effective remedy for hot flashes according to studies (after lifestyle optimisation). The best remedies are either oestrogen alone or a combination of oestrogen + progesterone. You don't need to be afraid of it per se, as with any medication, it is a question of weighing up the risks and benefits. Inform yourself properly and take into account the bioidentical hormones!
• Bioidentical progesterone can already help during the perimenopause.
• Antidepressants: According to medical guidelines, this is a possible form of treatment for hot flashes, but is associated with side effects such as sleep disorders and nausea.
• Discuss the options that are right for you with your doctor.

Studies & References