Vasomotor Symptoms (Hot Flushes & Night Sweats)

Hot flushes. Yes, we call them flushes and not flashed because they literally FLUSH through you. Night sweats. If these terms are becoming a regular part of your vocabulary, you're likely experiencing vasomotor symptoms (VMS), a common companion of perimenopause and menopause and  the experience can vary greatly from woman to woman.

What are Vasomotor Symptoms?

During the menopausal transition, declining estrogen levels can affect the hypothalamus, the part of the brain that controls body temperature. This can lead to a miscommunication, where your brain mistakenly thinks you're overheated, triggering a cascade of events to cool you down.

What Does a Hot Flush Feel Like?

A hot flush is a sudden feeling of intense warmth, often starting in the chest, neck, and face. Your skin may flush, you might sweat profusely, and your heart rate may increase. Some women experience chills or shivering afterward. Hot flushes can last anywhere from a few seconds to several minutes, and their frequency can vary widely.

And What About Night Sweats?

Night sweats are essentially hot flushes that occur at night. They can be so intense that they disrupt sleep, leaving you drenched in sweat and feeling chilled leading to fatigue, irritability, and difficulty concentrating during the day.

How Long Will They Last?

The duration and severity of VMS vary greatly. Some women experience them for a short period during perimenopause, while others may have them for several years, even after menopause. While the average duration is a few years, some women experience them for a decade or more. Here we say, menopause never really ends. 

What You Can Do About Them

Lifestyle Changes

• • Dress in layers: This allows you to easily adjust your clothing as your temperature fluctuates.

  • Keep cool: Maintain a cool environment, especially for sleeping. Consider using a fan or cooling mattress pad.

  • Identify triggers: Pay attention to what seems to trigger your hot flushes, such as spicy foods, alcohol, sugar, caffeine, or stress, and try to limit or avoid them.

  • Practice relaxation techniques: Deep breathing, meditation, yoga, and mindfulness can help reduce the frequency and intensity of hot flashes.

  • Regular exercise: While it might seem counterintuitive, regular physical activity can actually help regulate body temperature and reduce stress.

  • Maintain a healthy weight: Excess weight can worsen hot flashes.

Complementary Therapies

• • Acupuncture: Some women find relief through acupuncture.

  • Herbal remedies: Certain herbs, such as black cohosh, have been used to manage hot flashes, but it's important to talk to your healthcare provider before using any herbal supplements, as they can interact with other medications.

Medical Treatments

• • Menopause Hormone therapy (MHT): For some women, hormone therapy, specifically estrogen, is the most effective treatment for VMS. However, MHT is not right for everyone, and it's essential to discuss the risks and benefits with your healthcare provider.

  • Non-hormonal medications: Several non-hormonal medications, such as certain antidepressants or other medications, can also help reduce hot flashes. Your healthcare provider can determine if these are appropriate for you.

The Women's Health Café is Here for You

Experiencing VMS is a normal part of the menopausal transition. Remember, you're not alone. At The Women's Health Café, we offer a supportive community where you can connect with other women, share experiences, and learn more about managing your symptoms. We encourage you to join our discussions, ask questions, and empower yourself with knowledge. While we don't provide medical advice, we can connect you with resources and help you find the support you need. Don't hesitate to reach out – we're here to help you navigate this stage of life with confidence and well-being.