Is it a Hot Flash

What Are Hot Flashes?

A hot flash is a sudden wave of warmth that usually affects the upper body — especially the face, neck, and chest. You might sweat, feel flushed, or even experience a fast heartbeat. Once it passes, you may feel chilled because your body loses heat quickly.

When hot flashes happen at night, they’re called night sweats. These can disturb your sleep and leave your clothes and sheets damp.

Why Do Hot Flashes Happen?

The most common cause is menopause, which is when your menstrual periods become irregular and eventually stop. During this phase, your hormone levels, especially estrogen, drop — which affects how your body controls temperature.

Hot flashes are actually the most common symptom of menopause.

Symptoms of a Hot Flash

• You might experience:

• Sudden heat in your chest, neck, or face

• Red or blotchy skin

• Sweating, especially on the upper body

• A racing heartbeat

• Chills after the heat fades

• A sense of anxiety or unease

Hot Flashes Before Menopause

Some people experience hot flashes as part of PMS (premenstrual syndrome). This is due to hormonal shifts during your cycle.

These may start earlier than expected — during perimenopause, which can begin in your late 30s or 40s. Perimenopause can last 3 to 10 years, and during this time, you may notice:

• Irregular periods

• Heavier or lighter bleeding

• Spotting between periods

What Triggers a Hot Flash?

Common triggers include:

• Hot weather or heated rooms

• Spicy foods

• Caffeine and alcohol

• Smoking

• Tight clothing

• Stress

• Physical activity that overheats you

Why Are Hot Flashes Worse at Night?

At night, your body’s temperature naturally lowers to help you sleep. But hormonal changes can interfere with this, leading to sudden, intense heat and drenching night sweats — which may wake you up and make it hard to fall back asleep.

How to Manage Hot Flashes Naturally

• Reduce Stress Stress can make hot flashes worse. Try:

Yoga

Meditation

Deep breathing

Tai chi

Daily walks

• Watch What You Eat Certain foods and drinks may increase the frequency or intensity of hot flashes:

Avoid spicy foods, caffeinated drinks, alcohol, and high-sugar or high-fat diets.

When Do Hot Flashes Start and Stop?

Hot flashes typically begin during perimenopause, when your periods become less regular.

Menopause is confirmed when you go 12 months without a period — usually around age 51.

Hot flashes are most common during the first year after menopause, but they may last 4 to 10 years, and sometimes longer.

Lifestyle Tips to Cope with Hot Flashes

• Wear light layers that are easy to remove

• Sit in a cool room when possible

• Avoid triggers like hot drinks, spicy food, and stress

• Practice relaxation techniques regularly