Most commonly associated with menopause, hot flashes tend to appear unexpectedly and include feelings of intense heat, profuse sweating, rapid heartbeat and flushed skin. Once the hot flash subsides, many women experience cold chills and shivering as their body tries to stabilize its core temperature. The frequency of hot flashes can vary considerably among women and even in the same women depending on the time of month or her lifestyle habits. They are most commonly associated with the hormonal fluctuations associated with menopause, and women who experience hot flashes will generally have them for at least a year.
Some factors may be associated with severe or more frequent hot flashes. For example, women who smoke or who are obese are more likely to experience hot flashes. African American women are also more likely to suffer from hot flashes than Caucasian women while women of Asian descent may be somewhat less likely to suffer from hot flashes than other ethnic groups.
Hot flashes can often be managed with lifestyle changes. Dressing in cotton or natural fibers and wearing layers during cooler weather keep you more comfortable when a hot flash strikes. The cotton allows your skin to breathe more freely, and you can remove or add layers as required. If you feel a hot flash starting, turn on a fan and sip your favorite icy drink. Hot flashes that happen at night are called night sweats and tend to have the same triggers as hot flashes that happen during the day. Sleep with a fan or air conditioner, and use light blankets in order to stay more comfortable.
Spicy foods and hot or caffeinated drinks can often trigger hot flashes. Alcohol may also be responsible for triggering hot flashes, especially when consumed heavily. Maintaining a food diary can help you become more familiar with your own triggers so that you can learn to avoid them or prepare in order to reduce their effects.
Even though hot flashes are not necessarily caused by stress or anxiety, both can aggravate them. If you are experiencing excessive stress or anxiety, consider meditation, yoga and other stress-busting methods. Regular exercise may lower stress, help you lose weight and calm your hot flashes. If you smoke, it is necessary that you talk to your health care practitioner about quitting. Smoking not only increases your risk of hot flashes, but it is also associated with an increased risk of gum disease and heart disease.
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