As of: February 24, 2024, 4:06 p.m
By: Natalie Hull-Deichsel
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Internal heat is one of the accompanying symptoms of menopause, which affects many women and can sometimes have a major impact on everyday life.
What tips and remedies can help to prevent symptoms.
It begins in the chest area, spreads in waves across the décolleté, neck and face to the scalp and usually extends into the upper arms - every adult has certainly experienced this spreading internal heat, sometimes with heavy sweating.
The majority of women are familiar with unpleasant hot flashes, especially during the phase of their lives in which they enter menopause.
The so-called flying heat can appear during the day as well as at night.
Many women report night sweats, among other symptoms, years before the actual menopause.
How long a sudden breakout lasts varies from woman to woman - it can last from a few seconds to an hour.
On average, a heat attack associated with reddening of the skin, rapid heart palpitations and dizziness during menopause usually lasts three to four minutes and ends with a kind of freezing, a sign that is particularly evident at night.
There are relatively simple everyday tips and tools that can counteract or even prevent the unpleasant symptoms of hot flashes.
Menopause and hot flashes: which women it affects
Even for women who don't get into the swing of things, a simple hand fan can provide relief from hot flashes.
© fizkes/Imago
Hot flashes can occur not only as a result of illnesses such as hyperthyroidism or diabetes.
Up to 85 percent of women entering menopause complain of hot flashes.
In 55 percent of those affected, the internal heat appears years before the menstrual disorders, around the age of 40 to 45.
As hormonal changes occur, the ebb and flow of thermoregulation gradually decreases for many people, but some women continue to suffer from this condition even after menopause, over the age of 65.
The period of hot flashes during menopause is approximately 5.2 years, as reported by the
gynecologists online
portal .
The exact causes of sudden hot flashes have not yet been fully understood.
Scientists believe that the fluctuations and decreases in the female hormone estrogen are directly linked to the thermoregulation system in the body, as studies show.
Extra tip for hot flashes during menopause
Equip yourself with fans in the office and at home to cool down when it's hot inside.
Always carry a hand fan or mini fan with you when you're out and about to prevent sudden attacks of sweating, it's guaranteed to help.
Don't miss anything: You can find everything about health in the regular newsletter from our partner 24vita.de.
Heat during menopause: What helps against heavy sweating
Although hot flashes are annoying and unpleasant, there are now ways to get sweating under control, be it through everyday aids, a balanced diet, exercise or herbal remedies.
Tips that can help you combat internal heat, especially during menopause:
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Avoid excitement and stress, be it at work or from other people or situations.
Make sure your room temperature is ideally between 16 and 18 degrees Celsius - especially when you sleep.
Especially when it comes to the hormonal changes caused by menopause, there is a balance
A diet with plenty of fiber-rich and plant-based foods is important.
This can reduce hot flashes and other symptoms associated with hormonal changes.
Do not eat or drink foods or drinks that are too hot.
Dishes that are too spicy can make hot flashes even worse.
It's better to use fresh herbs instead of hot spices.
Drink at least two liters a day, preferably water, especially on days when you suffer from internal heat and sweat.
Reduce your coffee and alcohol consumption.
You should ideally 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.
This not only releases positive hormones, it can also relieve hot flashes.
Regular training 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 initially wear the right clothing regardless of the season, i.e. light and airy textiles in the onion skin principle, for both day and night.
Do something to ensure stable thermoregulation in the morning by alternating hot and cold showers: alternating showers support the body's thermoregulation and can counteract hot flashes.
During the shower, change from cold to warm water several times, ending with the cold shower.
Hosing down your legs with cold water also has positive effects on the blood vessels.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.