Managing hot flashes

Dear Dr Mitchell,

I am 53 years old, with hot flashes. Do you have any recommendations for dealing with them, especially at night?

Hot flashes are very common in women who are approaching menopause and certainly seen much more frequently in women who have stopped seeing their monthly periods. The average age of menopause is 51 years old and so in a couple of years before menopause, the monthly period becomes irregular and hot flashes tend to become more frequent. The hot flashes may be associated with symptoms like irritability, fatigue and mood swings.

Hot flashes and night sweats can be triggered by certain foods. These include caffeine, alcohol, spicy foods and foods high in sugar. It is also important to reduce the intake of refined sugars and processed foods as these can contribute to the feeling of low energy and irritability.

Increasing your intake of foods rich in calcium and vitamin D will help with your bone health. Regular exercise can help reduce fatigue, anxiety, low mood, improve your quality of sleep and aid in maintaining a healthy body weight. This can also help to reduce hot flashes and night sweats.

Night sweats can also be reduced using black cohosh, flaxseed, sesame seeds, linseed, and beans.

Skipping meals and irregular eating habits worsen some symptoms of menopause. A proper balanced diet will reduce symptoms like hot flashes and night sweats.

Relaxation techniques such as yoga, meditation, acupuncture and tai chi are known to promote emotional and spiritual health and help reduce some of the symptoms of menopause. Anxiety is significantly improved and the quality of sleep and other symptoms such as hot flashes and night sweats are also reduced.

Lifestyle changes such as dressing in less or lighter clothing, and using layers which can be removed, and the use of a portable fan at the onset of the hot flashes may become necessary to ease the symptoms.

Hot flashes related to menopause usually fade away after six months to two years, but may last a long time, up to 11 years.

The use of prescription medication such as antidepressants can help to reduce symptoms in women who are severely affected. The use of oestrogen containing medication will reduce hot flashes but can have risks associated with it. If you still have a uterus then progesterone must be given with the oestrogen to reduce the risk of cancer of the lining of the uterus (endometrial cancer).

If you are at the risk of breast or endometrial cancer, heart disease, stroke or blood clots, then the use of oestrogen therapy is unsafe.

Consult your doctor who will advise you further.

Best regards.

Dr Sharmaine Mitchell is an obstetrician and gynaecologist. Send questions via e-mail to allwoman@jamaicaobserver.com; write to All Woman, 40-42 1/2 Beechwood Avenue, Kingston 5 or fax to 876-968-2025. All responses are published. Dr Mitchell cannot provide personal responses.

DISCLAIMER:

The contents of this article are for informational purposes only and must not be relied upon as an alternative to medical advice or treatment from your own doctor.