What Do Hot Flashes Feel Like?

Hot flashes begin as intense waves of heat starting from your face or chest and spreading throughout the body. You may feel sweating, flushing, and your heart beating faster. These episodes usually last from around 1 to 5 minutes. Some women may feel it once or twice a week, and some may feel it multiple times an hour. The severity of hot flashes also varies, causing mild, moderate, or heavy disruption to your quality of life.

Did You Know?

• Around 80 % of women experience hot flashes during the menopause period.
• Men can experience hot flashes, too! Some men may have hot flashes, especially if they are undergoing treatments like chemotherapy for prostate cancer.

How Do Hot Flashes Occur? The Science Behind Hot Flashes

Hypothalamus, your body's temperature regulatory centre, becomes highly sensitive around menopausal age. This is due to the hormonal changes associated with menopause. Your oestrogen levels decline during menopause, and it affects your hypothalamus. So, your hypothalamus starts reacting to even minor changes in your core temperature. It makes your blood vessels dilate, thus increasing blood flow to your skin, and thus you experience hot flashes.

Though these are regular changes associated with menopause, there are some common triggers which increase your tendency to get hot flashes. Let's take a closer look at them.

Common Triggers For Hot Flashes

Hot flashes can be triggered by anything that raises your body temperature, even slightly. Some common culprits include:

• Spicy Foods
• Stress
• Tight Clothing
• Alcohol And Smoking
• Caffeine

All of these factors can lead to an increase in your core temperature.

Did You Know?

• Lack of physical activity is a risk factor for hot flashes! Research indicates that women who are obese are at a higher risk of experiencing hot flashes compared to those with a healthy weight. So, it's time to grab your yoga pants and get in a yoga session.
• Serotonin, often called the "Happy Hormone," declines as estrogen levels drop, making your hypothalamus more sensitive to temperature changes. Therefore, it's essential to manage your stress levels during this period.

Ayurveda, the ancient science, offers insight into this condition based on your doshic balance (the balance of the bio-energies in your body). Let's learn about Ayurvedic insights into hot flashes and natural ways to combat them.

Ayurvedic Perspective On Hot Flashes

In Ayurveda, hot flashes are considered a sign of Pitta Dosha imbalance. Pitta in your body is responsible for the body's heat production. So, when you consume foods and engage in activities that trigger your Pitta, you get hot flashes. 

Natural Techniques To Relieve Hot Flashes By Rebalancing Pitta

Let's look at ways to cool down and balance Pitta in your body.

1. Stay Hydrated: Proper hydration helps maintain body temperature. So, it is recommended that you drink at least 10 glasses of water a day.

Did You Know?

Drinking ice-cold water can hinder digestion. Instead, try 1 or 2 glasses of natural cooling drinks like rose water, coconut water, or mint/coriander-infused water a day. These drinks cool Pitta in your body without affecting your digestion, thus making them excellent solutions for hot flashes.

2. Gentle Exercise: Engage in gentle exercises like yoga or tai chi, which promote health without aggravating Pitta. You can try practising poses such as the Child's Pose (Balasana), Cat-Cow Pose (Marjarasana), Moon Salutations (Chandra Namaskara), and Cobra Pose (Bhujangasana).

Tip: Exercise early in the morning or evening when your body heat is naturally at its lowest. If you don't have the energy to exercise during the day, go for a leisurely evening walk.

3. Massage Or Aromatherapy: Massage your body with cooling oils like coconut or sandalwood. 

Tip: On days you don't have time for massage, use cooling oils in diffusers to help experience calmness.

4. Deep Breathing: Practise deep breathing exercises or pranayamas daily.

Tip: Pranayamas like Seetali and Seetkari can help cool you down quickly during a hot flash. Avoid hyperventilation practises during these episodes.

5. Dietary Adjustments: Reduce your intake of spicy or sour foods, as these can increase your Pitta level. Foods such as tamarind, sesame oil, and certain meats are rich in Pitta and should be consumed in moderation. Instead, focus on pitta-reducing options such as almonds, pumpkin seeds, sunflower seeds, apples, melons, leafy greens, and other cooling foods.

6. Dress In Cool Colors: Dark colours, like black, are associated with Pitta. Instead, try cooling colours like green, blue, or white, and opt for loose-fitting clothing to facilitate airflow.

7. Emotional Control: Pitta is aggravated by anger, sadness, and jealousy. Stress can also contribute to hot flashes. Try activities like meditation, journaling, or leisurely walks, as these can help to manage your stress.

8. Phytoestrogens In Your Food: As hot flashes are caused by reduced oestrogen levels in your body, consuming natural foods rich in estrogens can help reduce hot flashes. These include soybeans, kale, broccoli, beans, sprouts, tofu, etc. However, remember to consume them in moderation.

Did You Know?

Even women in their 30s can experience hot flashes if they are under constant stress.

Want To Know A Secret Ayurvedic Tip To Combat Hot Flashes?

Moon Bath: Moon bathing is a centuries-old practice recommended to balance your fiery Pitta. So why not try a relaxing night out with your girl gang to bask under the moonlight on your porch or at a local park?

Quick Tips For Managing Hot Flashes

These tips can help you cool down your body faster when you suffer from hot flashes.

Practice Deep Breathing: Take deep breaths through your nose and exhale through your mouth. Practise this till you find yourself relaxing.

Use Chandra Bhedana: In this Pranayama, you close your right nostril with your fingers and breathe through your left nostril. Left nostril breathing activates your parasympathetic system. The parasympathetic system gets you out of your body's 'fight or flight' mode and helps you relax.

Splash Water On Your Face: Aid your body in cooling by splashing water on your face.

Release Emotions: If your hot flashes are triggered by stress or emotions, you must release them quickly for your body to cool down. Try listening to a  5-minute meditation podcast for emotional release. 

All these techniques can help during hot flashes. However, it's essential to adopt long-term measures to balance Pitta in the body for lasting relief.

Conclusion

Menopause is associated with challenging symptoms like hot flashes. However, these symptoms can be managed when you know your triggers and adopt natural methods to restore your doshic balance. Each person's journey is unique, so explore various strategies until you find the ones that work best for you. If your symptoms are severe or significantly impact your daily life, it's important that you consult your doctor for further guidance.