9 Hot Flash Triggers You Should Know About (and How to Deal With Them)
What you do during the day can unintentionally launch a hot flash — from what you choose to eat, drink, or even wear.
Ever had a hot flash? If so, you know what this notorious symptom of menopause is like — the rapid-onset creep of heat across your face, neck, and chest, the beads of sweat along your hairline, the urgent need to turn anything you can get your hands on into a fan.
Experts aren’t certain what causes hot flashes during menopause. One prevailing theory is hormonal changes affect the temperature-regulating region of the brain (the hypothalamus), narrowing the range of temperatures it regards as tolerable and causing it to overreact to even minor increases (or decreases) in temperature, explains Heather Hirsch, MD, clinical program director of the Menopause and Midlife Clinic at Brigham and Women’s Hospital and instructor at Harvard Medical School in Boston.
Certain brain chemicals, namely the neurotransmitters serotonin and norepinephrine, may also factor in. As a result of this glitch in thermoregulation, research theorizes, blood vessels near the surface of the skin dilate (widen) — a reaction called vasodilation — in order to get rid of the perceived heat, which it does through sweat.
Equally mysterious is what sets off hot flashes in the first place. What sends one person cranking up the AC may not phase another. At the same time, there are other potential triggers that come up time and time again. Here’s what might be burning you up:
That red wine you’re enjoying with friends may be what’s turning you the color of cabernet.
Why red wine? Drinking alcohol may cause blood vessels to dilate. Whether that’s the case or not, many people report red wine in particular seems to trigger hot flashes, according to Dr. Hirsch.
Cope with it: You could always switch from wine to a nonalcoholic alternative, but you may not have to abstain altogether. If red seems to set your skin on fire, try white, suggests Hirsch. You could also water down your wine with juice, fresh fruit, and ice cubes, for a cooling, less potent sangria.
You love spicy Thai food on date night, but it makes you look hot in all the wrong ways.
Why spicy foods? It’s thought many spices and ingredients that give food their heat can also act as vasodilators, says Samantha Dunham, MD, co-director of the Center for Midlife Health and Menopause at NYU Langone Health in New York City. This may be especially true of cayenne, chili powders, and hot peppers, such as jalapeños, serranos, and habaneros. Plus, they all contain the heat-producing compound capsaicin.
Cope with it: Skip the three-alarm dishes on the menu, or if you really love the flavor chili peppers and other spices lend to food, ask if the chef would be able to take the heat down a notch or two. Experiment with similar but less incendiary ingredients in your own kitchen.
You’re used to sweating when you work out, but the whole my-head-feels-like-I-just-got-out-of-the-shower thing has you running out of towels.
Why exercise? Physical activity boosts your heart rate — which is great for your health, of course — but it also increases body temperature, which can set off a hot flash that leaves you sweatier than usual.
Cope with it: Position yourself in front of a fan wherever you work out, even if that means bringing a small battery-operated one with you to Pilates class. Even a slight breeze can help your skin stay cooler during your workout. You might keep a cooling facial spray within reach as well.
You once breezed through the transition to summer without breaking a sweat. Now just sitting outside on a sunny day leaves you dripping in no time.
Why hot weather? When the weather heats up, so does your skin, which some people in menopause associate with hot flashes. That said, any shift in temperature — such as going from an air-conditioned office to the sunny outdoors, or from a heated living room to cold, outdoor weather — can trigger a hot flash, too, says Dr. Dunham. That’s because in menopause, the body has a narrower range of temperature that it perceives as comfortable, she says. Any change outside that comfort zone can then lead to a hot flash.
Cope with it: When you’re indoors, set the thermostat at a consistent 65 degrees F, says Hirsch. And wherever you are, dress in layers that you can take off as the day warms up.
Your morning cup of joe (or your afternoon mug of Earl Grey) may perk you up, but it leaves you hot and sweaty, too.
Why hot beverages? Again, it’s thought hot flashes may occur in part because the body’s thermoregulatory mechanism has a narrower range of tolerance. (Which means, ironically, it also may respond to a drop in temperature below that range with a hot flash.) Studies have also linked caffeine with hot flashes.
Cope with it: If your coffee or tea break is more about the ritual than the beverage, find a cooler go-to — iced coffee or tea, or flavored water or seltzer fancied up with cucumber slices or mint leaves. You might also try switching to decaf to see if caffeine, rather than temperature, is triggering your hot flashes.
Need more evidence smoking’s bad for you? Lighting up can heat you up, too.
Why smoking? Women who smoke are more likely to have hot flashes, although it’s unclear why, says Hirsch. That said, research shows when you smoke a cigarette, your heart rate increases, which can speed up blood flow.
Cope with it: It’s time to kick the habit for good. If you need help, ask your doctor if you’re a candidate for nicotine replacement therapy or another kind of smoking cessation aid.
Your blow dryer or curling iron causes you to melt down.
Why hair appliances? The heat most give off to create curls, waves, and shiny locks can be enough to pump your body temperature. The bright lights in your bathroom may also factor in, too.
Cope with it: Keep cool while styling your hair with a well-placed fan. Or try a more natural hairstyle that’s appliance-free.
That cute turtleneck looked great in the store, but now it’s sending your temperature soaring — and not in a good way.
Why clothing? Heavy clothing — especially those made from “less-breathable” fabrics like nylon, spandex, or polyester — prevents body heat from escaping through your skin. And overly warm skin may lead to hot flashes.
Cope with it: Stash those turtlenecks and nylon scarves in your closet until hot flashes are no longer an issue. Layer your clothing so you can remove pieces during the day when needed, and look for more breathable fabrics like cotton. Have night sweats? Swap that heavy comforter for several lighter blankets that can be removed as you warm up.
One minute you’re confidently striding into the conference room, the next you’re red in the face and flashing.
Why stress? Many people report having hot flashes when they’re nervous or anxious, says Hirsch. Stress can cause an increase in the flight-or-fight response — and that surge of adrenaline and cortisol that kicks in when we perceive a threat may trigger a hot flash.
Cope with it: Nurture your ability to relax. Learn deep breathing techniques to use in the moment, or start a regular yoga or tai chi practice. Some preliminary research shows that hypnotherapy and mindfulness meditation may be helpful in managing hot flashes, according to the National Center for Complementary and Integrative Health.
Additional reporting by Katherine Lee.
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