As the temperatures continue to peak and heat waves become more frequent and intense, women, especially during the menopause phase, who experience hot flashes, face added discomfort and health issues. Hot flashes are typically categorised by sudden feelings of intense heat, excess sweating and flushing, which are already disturbing for most women. This is exacerbated by scorching temperatures, and their intensity and frequency of hot flashes can significantly increase.

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Take this two-minute read to understand this interaction and how to manage it for sustaining health and improving quality of life.

How Heat Waves Intensify Hot Flashes?

Increases Core Body Temperature

Heat waves naturally elevate the surrounding temperature, which in turn can elevate the body’s core temperature. This added heat load can stimulate more frequent and severe hot flashes, as the body fights hard to regulate internal heat.

Disrupts Thermoregulation

In the menopause phase, the hypothalamus (part of the brain that controls temperature) becomes more sensitive to even to slight changes in ambient temperature. External heat makes the hypothalamus more unstable, increasing the risk of hot flash episodes.

Also Read: Hot Flashes: Causes, Symptoms And Treatment

Improper Sleep

The hot climate usually impedes sleep, especially in the absence of an air-cooling system. For menopausal women, nighttime hot flashes or night sweats can occur more often, resulting in sleep deprivation and an increase in daytime symptoms.

Dehydration

Excessive perspiration from both external heat and hot flashes can lead to fluid loss and electrolyte imbalance. Dehydration can further pressure the system and can aggravate symptoms like exhaustion, irritability, and headaches.

Simple Ways to Manage Hot Flashes During Heat Waves

Maintain Hydration

Drinking ample amounts of fluids and water throughout the day helps to make up for fluid loss and control body temperature. Try to add electrolyte-rich fluids like tender coconut water, lemon juice, and buttermilk during times of excessive sweating.

Dress Wisely

During the summer season, it is important to prefer loose, breathable clothing made of cotton or linen fibers. Additionally, go for light coloured clothes that reflect sunlight and help to keep the body cooler.

Cooling Aids

Have a portable fan or cooling towel handy. Using ice packs or cold compresses on pulse points like wrists, neck regions can also help to reduce body heat. In addition, consider using cooling pillows or moisture-wicking bed linens for night sweats.

Maintain Indoor Environments

Air conditioner or fans helps to keep a comfortable indoor temperature. Keep blinds or curtains closed during the hottest time of the day to lessen indoor heat buildup.

Limit Common Triggers

Some of the common stimulants like caffeine, spicy foods, alcohol and smoking are known to aggravate hot flashes. Lessening or refraining from these during intense temperatures can help reduce the frequency of hot flash symptoms.

Manage Stress

Practice stress-easing techniques like deep breathing, yoga, meditation, and mindfulness to combat stress. This can also reduce the severity of hot flashes, as stress is a known trigger.

Also Read: Trouble Managing Menopause? 5 Herbal Roots To Alleviate Symptoms During This Time

Hormonal /Non-Hormonal Treatments

Hormone replacement therapy (HRT) or non-hormonal medications may help women who experience severe hot flashes symptoms during the summer. Always consult your gynaecologist about the risks and benefits of these medications, especially to manage extreme weather conditions.

Modify Physical Activity

Exercise is an integral part of staying healthy, but timing and place matter in this hot climate. Prefer doing workouts either early in the morning or evening in a cool atmosphere to reduce overheating.

Conclusion

Heat waves can turn already demanding menopausal symptoms into a more serious health condition. However, with the right measures, such as good hydration, managing environmental conditions, lifestyle modifications, and appropriate medical support, women manage hot flashes more effectively and stay healthy during scorching summer months.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

References:

Menopausal Hot Flashes: A Concise Review

Ramandeep Bansal 1,✉, Neelam Aggarwal 1

https://pmc.ncbi.nlm.nih.gov/articles/PMC6459071/

MENOPAUSAL HOT FLASHES: MECHANISMS, ENDOCRINOLOGY, TREATMENT

Robert R Freedman a,*

https://pmc.ncbi.nlm.nih.gov/articles/PMC4612529/