How To Stop Hot Flashes Fast: Quick Relief Tips
Reviewed By | Dr. Joyce Idehen - Family Medicine
BGV Medical Advisor
Have you ever wondered how to stop hot flashes fast? If you’re having episodes of feeling suddenly overwhelmed by heat and flushed in your face, neck, and chest area, you may be dealing with symptoms associated with the changing hormone levels during perimenopause and menopause.
Your body may break out in a sweat, even in cool environments, and your heart starts racing. You may even notice mild chest tightness or palpitations and some anxiety or irritability.
Hot flashes, or hot flushes, are triggered by the natural decline of estrogen that happens during perimenopause and menopause. The change in your hormone levels disrupts the delicate balance of your body’s internal thermostat, or your hypothalamus, making your body have extreme reactions in body temperature. This is what causes the sensation of a sudden rush of heat.
It’s worth noting that, in general, Black women tend to experience menopause sooner and tend to have more severe symptoms — not just hot flashes.
That said, the severity of hot flashes varies between women. Some women experience them as being mild and brief. Black women tend to experience more frequent and severe episodes, often waking up drenched from night sweats.
Other symptoms of menopause you may experience are mood swings (especially depression), changes to your sleep patterns, loss of bone density, and vaginal dryness. These symptoms can negatively impact your quality of life, but the first step towards finding relief is understanding what’s causing your symptoms.
Can You Stop Hot Flashes Fast With Lifestyle Changes?
Some simple lifestyle changes can help reduce the intensity of hot flashes and reduce their impact on your life. It will be easier to regulate your body temperature if you dress in layers, use fans, and have cool packs available.
A cool sleeping environment can also reduce night sweats while preserving sleep quality. Staying hydrated and practicing deep breathing exercises can help calm your body during an episode, too.
You should also keep in mind that certain foods and habits can trigger hot flashes. Avoiding spicy foods, alcohol, and caffeine may help reduce the frequency of hot flashes. Some evidence suggests that changing your diet can reduce hot flashes by up to 84%.
You’ll also notice a big difference if you maintain a healthy weight and keep an eye on your blood pressure. Regular exercise, such as yoga or walking, can also improve your mood and reduce stress, both of which have been linked to the frequency of hot flashes.
Are There Effective Supplements for Hot Flashes?
If you’re looking for natural remedies, you may find some dietary supplements provide relief. Black cohosh and phytoestrogens have been popular options for women who want non-hormonal solutions for menopause symptoms.
These options may mimic the effects of estrogen, helping regulate your hormone levels and reducing the severity of menopausal hot flashes. For more comprehensive relief, Black Girl Vitamins offers a supplement to help manage menopause.
Can Hormone Replacement Therapy (HRT) Stop Hot Flashes?
Many women find hormone replacement therapy (HRT) is the most effective way to reduce their hot flashes.
It works by giving your body more estrogen and progesterone to compensate for their natural decline during menopause. This can help stabilize your body’s response to changes in temperature and reduce the frequency and severity of menopausal hot flashes.
While HRT can offer fast relief, it’s important for you to understand the potential risks. HRT is linked to an increased risk of conditions such as heart disease, blood clots, and breast cancer, especially in those with certain pre-existing health conditions, or those using it long-term.
The Food and Drug Administration (FDA) and other organizations, such as the North American Menopause Society, recommend discussing your health history with a culturally competent healthcare provider before considering this treatment option.
What Medications Provide Quick Relief From Hot Flashes?
Some medications may help reduce the intensity of hot flashes. Gabapentin and clonidine have both shown promise in reducing vasomotor symptoms in case you’re not a candidate for HRT.
SSRIs, such as venlafaxine or paroxetine (marketed as Paxil), were originally developed for depression but have also been found to help with menopausal hot flashes by influencing the brain’s temperature regulation.
It’s important to discuss potential side effects with your healthcare provider before deciding to try these options.
Can Acupuncture or Other Alternatives Help Hot Flashes?
Many people believe acupuncture can help regulate the body's temperature and balance hormonal changes. Some women report regular acupuncture sessions reduce the severity of their hot flashes and improve their overall feeling of well-being.
Other natural remedies you may want to try are herbal teas, deep breathing, yoga, and exercise to help manage menopausal hot flashes. Alternative treatments like fezolinetant, which targets specific receptors related to temperature regulation, are also being studied.
Take Control of Your Hot Flashes and Find Fast Relief
You don’t have to suffer in silence while dealing with hot flashes. You can experience relief by making a few simple lifestyle changes, exploring dietary supplements, and considering medications or hormonal treatments.
Talking with your healthcare provider can help you navigate the options and take control of your symptoms. Your menopause journey will be unique, but staying informed and proactive in your health journey will help you improve your quality of life and reduce the impact of hot flashes.
Sources:
Role of Ethnicity in the Expression of Features of Hot Flashes | National Library of Medicine
Coping With Menopausal Hot Flashes and Night Sweats | Medical News Today
Fighting Hot Flashes With Diet | Physicians Committee for Responsible Medicine
Clonidine and Gabapentin Effective for Hot Flashes | American Family Physician