The Hot Flash
Hot flash, hot flush. Whatever you call them, they suck. They show up uninvited, last anywhere from a few seconds to several minutes, and are just an all-around fabulous experience. My personal favorite part? That moment when your face feels like it’s been set on fire, and you suddenly realize—oh great—everyone can probably see it. Nothing like walking around looking like a human cherry lollipop.
They often start with a sudden warmth in your chest, then bloom up your neck and into your face like a reverse lava flow. The scientific name? Vasomotor symptoms. Translation: your blood vessels are either squeezing tight or opening wide because your hormones have decided to go rogue.
This delightful experience is one of the hallmarks of perimenopause, courtesy of declining estrogen levels—which, by the way, completely mess with your body’s ability to regulate temperature.
And guess what? Around 80% of women get to enjoy this perimenopause party guest. Even better, they can last up to ten years. Yay?
Yes, they can (and will) disrupt your sleep—because who doesn’t love being ripped out of a dream by what feels like spontaneous combustion? You might even wake up drenched in sweat. And yes, they can trigger anxiety—see again: cherry lollipop head in a meeting.
What worked for me may not work for you, because menopause is custom-made misery. But here are some options worth considering:
Hormone Replacement Therapy (HRT): Total game changer for me. But not everyone can take it, especially if your medical history says “hard pass.”
Prescribed Medications: Current guidelines include antidepressants, clonidine, and gabapentin. Surprisingly effective, and not just for hot flashes.
Cut the alcohol: I know. But this one’s huge.
Limit or eliminate caffeine: Yeah, also painful. But it helps.
Diet: Some foods make things worse for me. You’ll have to play detective—this one’s subjective and requires a bit of trial and error.
Stress management: Walk it off. Blast music. Paint a pumpkin. Whatever it takes.
And please—talk to your healthcare provider. Also, your pharmacist! People forget about them, but drugs are literally their whole thing.
Kelly Rigo is the creative force behind Menopause Evolution.