The internal heat is one of the accompanying symptoms of menopause, which affects many women and can sometimes affect everyday life very much. What tips and remedies can help to prevent complaints.
It begins in the chest area, spreads in waves over the décolleté, neck and face to the scalp and usually passes into the upper arms - this spreading inner heat, with sometimes violent sweating, has certainly been experienced by every adult at some point. The majority of women are familiar with the unpleasant hot flashes, especially from the phase of their lives when they are going through menopause. The so-called flying heat can show up during the day as well as at night. Many women report night sweats years before the actual menopause, in addition to other symptoms. How long a sudden sweat lasts varies from woman to woman – it can stretch from a few seconds to an hour. On average, a heat attack combined with reddening of the skin, rapid palpitations and dizziness during menopause usually lasts three to four minutes and finally turns into a kind of freezing, a sign that is also particularly evident at night.
There are relatively simple everyday tips and tools that can counteract or even prevent the unpleasant discomfort caused by hot flashes.
Menopause and hot flashes: which women it affects
Even for women who do not come into the change, a simple hand fan can provide a relief for hot flashes. © fizkes/Imago
Hot flashes can not only show up in the course of diseases such as hyperthyroidism or diabetes. Up to 85 percent of menopausal women complain of hot flashes. In 55 percent of those affected, the internal heat appears years before the menstrual disorders, around the beginning of 40 to 45 years. In the course of hormonal changes, the ups and downs of thermoregulation gradually decrease in many, but some women suffer from it until after menopause, over the age of 65. The period of hot flashes in the context of menopause is about 5.2 years, as reported by the portal gynecologists on the net. The exact causes of the sudden hot flashes are not yet fully understood. Scientists believe that the fluctuations and decreases in the female hormone estrogen are directly related to the thermoregulation system in the body, as studies show.
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Heat during menopause: What helps against heavy sweating
Although hot flashes are annoying and unpleasant, there are now ways to get a good grip on sweating, be it through aids in everyday life, a balanced diet, exercise or herbal remedies. Tips that can help you against internal heat, especially during menopause:
- Avoid excitement and stress, whether at work or by other people or situations.
- Make sure you have an ideal room temperature between 16 and 18 degrees Celsius – especially during sleep.
- Especially in the hormonal changes caused by menopause,a balanced diet with many fiber-rich and plant-based foods is important. This can reduce hot flashes and other ailments associated with hormonal changes.
- Do not eat or drink food or drinks that are too hot. Dishes that are too spicy can also intensify hot flashes. It is better to rely on fresh herbs instead of hot spices.
- It is best to drink water, especially on days when you suffer from internal heat and sweat, at least two liters a day.
- Reduce your coffee and alcohol consumption.
- At best, you should avoid smoking.
- Reduce excess weight as much as possible. Paying attention to the recommended body mass index (BMI) can relieve symptoms such as internal heat during menopause.
- Exercise regularly and do sports, especially walking, swimming, jogging or hiking. As a result, not only positive hormones are released, hot flashes can also be relieved. Regular exercise strengthens the cardiovascular system and stabilizes blood pressure and temperature regulation in the brain.
- Especially in times of menopause and hot flashes, it can help women to wear the right clothing regardless of the season, i.e. light and airy textiles in the onion skin principle, for day as well as at night.
- Do something for stable thermoregulation in the morning by alternating hot and cold showers: Alternating showers support the body's heat regulation and can counteract hot flashes. During the shower, change from cold to warm water several times and end with the cold shower. Spraying the legs with cold water also has positive effects on the vessels.
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Extra tip for hot flashes during menopause
Equip yourself with fans in the office and at home to find the necessary cooling in internal heat. Always carry a hand fan or mini fan with you when you're out and about to prevent sudden sweating, it's guaranteed to help.
This article contains only general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It is in no way a substitute for a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.