More than 80% of women can experience hot flashes in their perimenopause and menopause.

As the estrogen levels fluctuate and reduce, it causes the body's temperature regulation to go haywire.

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Normally, this temperature regulation turns on when the core body temperature increases by 0.4 deg C. However, with (peri)menopause, this sets in at a much lower increase in temperature.

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Some risk factors are obesity, smoking, and race.

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Hot flashes may last 1-5 mins. Symptoms include

• A sudden feeling of warmth spread over the head, face, and chest

• Rapid heartbeat

• Sweating, perspiration

• Red or flushed skin

• Dizziness, Nausea Anxiety

• Chills following the heat

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Tips to manage hot flashes

If the symptoms are SEVERE and are disrupting daily activity,

• Consult with your doctor and discuss treatment strategies including MHT (Menopause Hormone Therapy) and non-hormonal medication

• Consider Cognitive Behavioural Therapy (CBT) for Hot flashes as recommended by North American and British Menopause Society​

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When symptoms are MILD, you mainly need to keep cool. With the summer heat being one of the triggers, here are some tips

• Wear loose-fitting, breathable clothes

• Use fans/air conditioners if required

• Eat cold, light meals, and avoid hot, spicy food

• Drink cold beverages and avoid alcohol

• Practice deep breathing, relaxation techniques, and mindfulness

• Use cool wet washcloths for neck and cooling pillows

• Do not hesitate to let others know and help you manage

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