Got Hot Flashes?

A sudden wave of heat. Flushed skin. Damp clothes. A pounding heartbeat. If you’ve ever had a hot flash, you know it can feel like your body is betraying you, without warning or explanation.

While hot flashes are often associated with menopause, they can have many different causes, including certain medical conditions, medications, and even stress. That’s why it’s so important to understand what hot flashes feel like, how long they last, and when to seek medical guidance.

Let’s demystify this common, but often misunderstood, experience.

What Does a Hot Flash Feel Like?

A hot flash typically begins with a sudden sensation of warmth in the chest, neck, or face. Your skin may flush, your heart might race, and sweating can start almost instantly. For some, it’s a light warmth; for others, it’s an overwhelming rush of heat.

Common symptoms include:

• A rapid onset of internal heat
  

• Skin that becomes red or darker in tone
  

• Sweating, mild to profuse
  

• Dizziness or lightheadedness
  

• Heart palpitations or a fluttering sensation
  

• Shaking or trembling
  

• A chill or shivering sensation afterward as the body cools
  

At night, these same episodes are called night sweats, and they can interrupt deep sleep, leaving you feeling drained the next day.

Camille, 51, shares her experience:
“It was like someone lit a match inside my chest and the flames just shot upward. I’d be mid-conversation or asleep, and suddenly I’d feel soaked and breathless. The worst part wasn’t the heat - it was not knowing when the next one would hit.”

Are Hot Flashes Always a Sign of Menopause?

Not necessarily. While hot flashes are one of the hallmark symptoms of perimenopause and menopause, they can also be linked to other conditions, including thyroid disorders, certain cancers and treatments, infections, medications, or extreme stress. According to the National Institute on Aging, hormonal fluctuations are the leading cause during perimenopause, but other underlying health factors can contribute as well.

Because there are many possible causes, it’s important not to self-diagnose. If you're experiencing hot flashes, especially if you're under 40, post-menopause, or if symptoms seem unrelated to hormonal changes, talk to a healthcare professional.

How Long Do Hot Flashes Last?

A single hot flash can last anywhere from 30 seconds to 10 minutes. Some are fleeting and mild, while others can be intense and disruptive.

According to a study published in JAMA Internal Medicine. hot flashes can persist for an average of 7 to 10 years, though duration varies widely. Intensity and frequency may also shift over time, depending on hormone levels and overall health.

Simple Tips for Relief

While you can’t always prevent hot flashes, you can often manage them through small, mindful adjustments.

Cooling Strategies:

• Wear lightweight, breathable fabrics in layersUse fans or cooling sprays throughout the day
  

• Drink cold water regularly
  

• Keep bedrooms cool and use light bedding
  

Lifestyle Considerations:

• Avoid known triggers like spicy foods, alcohol, and caffeine
  

• Practice stress-reducing activities such as yoga, meditation, or deep breathing
  

• Log your symptoms to identify personal triggers
  

Keeping a symptom journal can help you better understand your body and provide helpful insights for your healthcare provider.

Research published in Menopause, suggests that mindfulness and relaxation techniques may help reduce the frequency and intensity of hot flashes.

When to See a Doctor

If hot flashes are disrupting your sleep, work, or overall wellbeing, or if they don’t seem related to perimenopause or menopause, it’s time to speak with your doctor.

Your provider may recommend bloodwork or hormone testing, reviewing current medications, or discussing hormone therapy and non-hormonal treatments. Evidence from the North American Menopause Society shows that hormone therapy can be highly effective for managing severe hot flashes when prescribed appropriately.

Even if your symptoms feel manageable, it’s always worth having a professional assessment, especially if you suspect another underlying cause.

Final Thoughts

Hot flashes are real, physical experiences, not imagined or exaggerated. While they’re common during menopause, they’re not exclusive to it. Every woman’s experience is unique, and every cause deserves attention.

Whether you’re exploring natural remedies, medical treatments, or simply seeking understanding, remember this: you’re not alone, and you don’t have to suffer in silence.

Listening to your body and taking action when something feels off isn’t just self-care - it’s empowerment.

Written by: Robin Sails

Sources

• National Institute on Aging. What is Menopause?
  

• Avis, N. E., et al. (2015). Duration of menopausal vasomotor symptoms over the menopause transition. JAMA Internal Medicine. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110993
  

• Freeman, E. W., et al. (2011). Mindfulness-based stress reduction and hot flashes: A randomized controlled trial. Menopause. https://pubmed.ncbi.nlm.nih.gov/21293374/
  

• North American Menopause Society (NAMS). Menopause Symptoms and Treatments.