Experts Reveal 7 Sneaky Triggers for Hot Flashes You Need to Know

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5 days ago

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If you've ever had one, you know there's nothing quite like a hot flash. You're putting away your groceries, sitting down for a meeting, or just getting into a good dream and suddenly, the skin around your face, neck, and chest feels like it's on fire. And at the same time, you may experience an elevated heart rate, rapid sweating, and an immediate case of the chills when the hot flash is over. It's so fun, right?
While it's true that hot flashes are usually associated with menopause and perimenopause, women (and men) of any age can experience them, says Beth Battaglino, RN, CEO and women's health expert with the nonprofit HealthyWomen. 'Hot flashes can strike at any time and for a lot of different reasons,' she adds.
But it's important to note that experiencing one doesn't necessarily mean anything scary is going on, says Alexandra Sowa, MD, founder of SoWell Health, a private practice focused on disease prevention through nutrition, fitness, and medicine. 'It's not clear why some people experience them and some don't, but for many it's a benign or transient condition,' she explains.
There are a number of reasons you could be experiencing hot flashes. Here are the most common triggers—and what to do about them.
Meet the experts: Beth Battaglino, RN, CEO and women's health expert with the nonprofit HealthyWomen; Alexandra Sowa, MD, founder of SoWell Health; Jennifer Wider, M.D, women's health expert; Lynn Simpson, M.D., chief of maternal fetal medicine at Columbia University Irving Medical Center.
1. Menopause
It's no secret that menopause is the most common cause of hot flashes. During menopause, your ovaries stop releasing eggs and your levels of estrogen and progesterone decrease. 'It is this decrease in hormones that are thought to be the reason behind hot flashes,' says women's health expert Jennifer Wider, M.D.
How to cool off: If your symptoms are severe, your doctor might suggest hormone replacement therapy (HRT)—a medication that typically comes in the form of pills, skin patches, creams and gels, or a vaginal ring—to help balance out your hormone levels and relieve hot flashes and other menopausal symptoms, like night sweats. However, HRT isn't for everyone, as it comes with side effects like an increased risk of breast cancer and heart issues, per the National Library of Medicine. It's best to discuss all of your options with your OB/GYN before you commit to a treatment.
2. Prescription medications
Hot flashes are a side effect of many common prescription drugs, such as opioids, antidepressants, and some osteoporosis drugs, says Lynn Simpson, M.D., chief of maternal fetal medicine at Columbia University Irving Medical Center. Certain steroids that are used to treat swelling can also trigger hot flashes.
Battaglino recommends keeping an eye out for any symptoms that begin soon after starting a new course of medication. 'If they coincide, you'll know that's probably the cause,' she says.
How to cool off: Let your healthcare provider know what's up. He or she may be able to switch you to a similar drug that doesn't leave you hot under the collar. 'It may also be that the hot flashes will go away as your body gets acclimated to the medication, so your provider can reassure you the discomfort won't last long,' Battaglino adds.
3. A hot sleep environment
Your body temperature naturally fluctuates throughout the night, Dr. Simpson says. So it's common for women (and men) to wake up in the middle of the night feeling overheated or sweaty. And sometimes, sleeping in a room or bed that's too warm can be the trigger.
How to cool off: 'It may be as simple a fix as turning down the thermostat or sleeping with fewer blankets or clothes,' Dr. Simpson says. Per the Cleveland Clinic, keeping your bedroom temperature between 60 and 67 degrees can make for a sweat-free snooze. You can also try cooling sheets, cooling pillows, or a lightweight comforters to prevent night sweats.
4. Excess weight
Because excess weight can mess with your metabolism, it can also promote hot flashes, Battaglino says. And if you're overweight or experience weight gain as a symptom of menopause, you're that much more likely to get them. 'Newer studies have shown that hot flashes may be more common in women who gain weight during menopause,' Dr. Wider says.
How to cool off: Eating nutrient-rich foods and exercising more frequently can bring relief from hot flashes, especially if you're overweight or obese. And if you try a plant-based diet to help shed the excess pounds, you'll likely have fewer severe hot flashes, according to new research in the journal Menopause.
5. Anxiety and stress
Anxiety disorders can cause a variety of symptoms like a racing heart, nervous fidgeting, heavy breathing, and hot flashes, Battaglino says. That's because hot flashes start in your brain, which is also where you experience feelings of anxiety and stress. 'Whatever mitigates anxiety in the brain triggers hot flashes, but we don't know the exact mechanism,' says Yvonne Bohn, MD, an ob/gyn at Providence Saint John's Health Center in Santa Monica, Calif. What we do know: If you already struggle with hot flashes, suffering from stress and anxiety can make them even worse, and vice versa.
How to cool off: 'Reminding yourself to breathe is a simple exercise that can help calm anxiety,' Battaglino explains. Natural anxiety remedies like exercise, meditation, and yoga can also help you relax and potentially reduce the severity of hot flashes. But if you still don't find the relief you're looking for, you may be suffering from a more serious form of anxiety and should consider speaking with a doctor or cognitive behavioral therapist about a treatment plan.
6. Medical conditions
Almost any medical problem related to your hormones could lead to menopause-like symptoms, including hot flashes. In particular, thyroid issues—especially an overactive thyroid—could explain your bouts of feeling warm, Battaglino says. Infections or viruses can also cause them, Dr. Sowa explains.
If the problem is your thyroid, you'll likely experience other symptoms besides hot flashes. A racing heart, unexplained weight loss, lots of trips to the bathroom, and feeling extreme fatigue at unusual times of the day are all symptoms associated with an overactive thyroid.
When it comes to other health issues—including infections—look for an elevated temp and symptoms like diarrhea or bowel discomfort in addition to your hot flashes, Dr. Sowa says.
How to cool off: If you're experiencing any symptoms that seem unusual along with your hot flashes, talk to your doc about getting a diagnosis and treatment plan.
7. Breast cancer treatment
Hot flashes and night sweats can also be a side effect of breast cancer treatment, the National Cancer Institute reports. Oftentimes, radiation and chemotherapy can cause premature menopause in young women, and older women can go into menopause as a result of chemo.
'It has to do with hormone levels,' says Dr. Wider, and the ways that different cancer treatments affect them. If a woman takes the estrogen-modulating drug tamoxifen, for example, it can cause her estrogen levels to drop and trigger hot flashes. Certain procedures, like an oophorectomy (which a surgery to remove one or both ovaries), can also cause low estrogen levels and hot flashes, Dr. Wider says.
How to cool off: To help manage your symptoms, limit your consumption of spicy foods and hot drinks, avoid hot showers, saunas, and triggers like stress and alcohol. Take a cool shower before going to bed and lower the temperature in your bedroom. Sleep in clothing and bedding made of natural materials like cotton, linen, and silk.
How to stop hot flashes from taking over your life
If you find that you're regularly struggling with hot flashes, it's important to check in with a doctor to try to figure out what's going on. If lack of estrogen is the cause, your doctor will likely prescribe something to help increase the levels of the hormone in your body, like an estrogen supplement or antidepressant, Dr. Bohn says.
Other than that, you can try your best to wear light, loose clothes to bed, keep your house cool, and drink plenty of water, Dr. Wider says. Also smart: Jotting down some notes in your phone or on a pad of paper every time you experience hot flash. 'Keeping that kind of diary may help you make associations or identify your triggers—things such as red wine or stress,' says Dr. Simpson. This information could also help your doctor figure out the underlying cause of your hot flashes.
There's only so much you can do to stop hot flashes altogether, but taking these steps should help limit how much you experience—and how severe they end up being.
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