Managing Hot Flashes in Perimenopause and Menopause
When I first experienced hot flashes, I was 49 years old. I'd heard about them from other women in my life, and their experiences sounded horrible, but I never really thought it would happen to ME. Yes, I was completely in denial. But that's just human nature, so when I started to feel my own hot flashes coming on, I was completely caught off guard. I would experience a hot flash that might last 10 to 15 minutes. These would appear every 1 to 2 hours throughout the day and often through the night. It was the most uncomfortable thing I experienced during menopause.
It turns out that every woman's experience is different. Some women never experience hot flashes. That was definitely not the case for me. Mine always lasted several minutes– sometimes up to 10. When the hot flash stopped, I was usually drenched in sweat. So embarrassing and uncomfortable! My hot flashes usually started early in the morning, right after I sipped my coffee, and continued throughout the day– about one every hour. There's nothing like stepping out of the shower, drying off, putting on fresh clothes, and having a hot flash that results in dripping sweat. I’d usually have to find a dry outfit to wear. Most days I felt like a hamster on a wheel. In my classroom, I had a large tower fan next to my desk. My students would often find me there with my face inches from the cooling breeze, tongue hanging out like an old dog in the summer heat. While I felt very alone in my anguish, I was definitely NOT alone. most women my age are experiencing hot flashes to some degree (no pun intended).
How Long Does a Single Hot Flash Last?
For many women, hot flashes usually last a few minutes, but some women experience hot flashes that last more than 10.
How Often Do Hot Flashes Occur
Some women have hot flashes only a few times a week, while others (like me) might have 10 or more a day.
How Many Years After Menopause Do Hot Flashes Last?
The average duration of hot flashes is one year with most stopping within 5 years. Some women have hot flashes for 10 years or more. According to researchers, there's no way to predict how a woman will experience hot flashes. (www.ClevelandClinic.org)
Managing Hot Flashes in Perimenopause and Menopause
While you may feel powerless and out of control when hot flashes strike (like I did), there are some ways to feel better (keep reading to find out how I eradicated my hot flashes and other menopause symptoms). Placing a cooling fan (or two or three) at work or home can provide some relief in the moment. If you are on the go, Amazon sells tiny fans that plug into your phone and neck fans that you can wear while you are moving around. There are also supplements that may help with hot flashes such as ginseng, Black Cohosh, and other herbs. You can find these on Amazon, through reputable herb companies, and even your local grocery store. Avoiding spicy food can help too. I noticed hot flashes always came on right after eating, and I tried to eliminate trigger foods. Unfortunately everything was a trigger for me. I finally decided that the only way for me to stop the hot flashes was to stop eating. I'm only half joking. I wondered if intermittent fasting might help with my hot flashes– maybe make them less intense or delay them until evening after eating?
How Intermittent Fasting Helped my Hot Flashes Disappear
Out of desperation I decided to experiment with intermittent fasting just to see how my hot flashes would respond. To my surprise, my hot flashes had completely disappeared after 3 days! I fasted for 20 hours, then ate my afternoon snack and dinner within a 4-Hour window. I originally committed to trying it for one week, but after only 3 days I was sold– I continued intermittent fasting almost every day, and my hot flashes never returned, even after I ate in the evenings. Never.
Dear Reader, you can check out my other blog post on intermittent fasting and my 20-hour schedule, or do your own research. Dr Mindy Pelz or Dr Jason Fung are great resources on intermittent fasting. I encourage you to do your own research and decide what is best for you. Intermittent fasting isn’t for everybody, but it is the only thing that truly eliminated my menopause symptoms. Nothing else worked for me. Four years later, I still have freedom from debilitating hot flashes, weight gain, bloating, painful joints, and mood swings. If you are feeling helpless and out of control due to hot flashes or other menopause symptoms, consider trying intermittent fasting. It costs nothing… in fact, you'll save a bit on groceries or eating out and save time prepping meals. You have nothing to lose— except those pesky hot flashes!
Whether you try intermittent fasting or not, I sincerely hope you find a method of relief for your pain and suffering. You deserve to live a life that is as pain free as possible. I'm rooting for you!
To Your Health,
Jennifer Kaye