5 Tips for Dealing with Hot Flashes
The week before I turned 28, I had a complete hysterectomy. So, I’m an expert at these 5 tips for dealing with hot flashes. But what caused it?
An advanced case of endometriosis required me to have the surgery. I was young, when they started treating me for symptoms. In fact, after nearly 4 years of dealing with the symptoms, my doctors put me on hormone therapy (aka the pill) at sixteen. I wasn’t even close to being sexually active at that age, and my constant pain, bleeding, and fainting made me even less interested.
Before I was 30
By the age of 27, I had fallen into a routine of missing 3 -5 days of work every month while I laid on the couch with a heating pad, doped up with Tylenol codeine. Fortunately, I was very regular, and could plan meetings and events around those particular days of the week. I never told anyone at work about my issue because I was the only woman in management in a male dominated field. The day my boss asked me what was wrong with my life that made me want to call in sick all the time, was the day I scheduled an appointment for a surgical consultation.
Doctors Didn’t Believe Me
Because of my age, my gynecologist didn’t want to do the surgery. Finally, he agreed to do the surgery, if I could get 3 additional medical opinions who would support surgery. I paid out of pocket for these visits, but it was worth it. All three specialists that I visited recommended the surgery, or an alternative treatment that would still render me sterile. I had not been able to have my own children, so this wasn’t a concern for me. I had married a man who had full custody of his two very young children, and I became the only mommy they knew when we married 5 years prior. Quality of life had become the biggest issue at hand.
The Delay Caused Extensive Damage
Due to the advance stages of my disorder, they had to remove everything, including my ovaries and 8 inches of my bowel. I woke up with a colostomy, which had been completely unexpected. They were able to reverse this with a second surgery three months later. Needless to say, my body was thrown into early menopause.
What’s a Hot Flash?
I had my first hot flash while still in the hospital. While reading in bed, I suddenly started sweating profusely and I was so hot that I felt as though I was going to spontaneously combust. It crossed my mind that the electronics in the bed had short circuited, and had started it smoldering. I called for the nurse for help getting out of bed with my IV tower, as I scooted to the foot of the bed as best I could. When she arrived, both my hair and my gown were completely soaked through. I told her something was wrong with the bed. I could still feel how hot the bed was where I had been laying.
She explained that I had my first hot flash. I was shocked. I had no idea that hot flashes caused such immediate physical symptoms. Even though I had been a dancer and gymnast in my teens and college years, I rarely perspired. Exercise would make my skin a little damp, but I never had the “running down my face” sweat you see on some athletes. This was a whole new experience.
Same Treatment for 30 Years
The doctor prescribed hormone replacement therapy of a single Premarin pill. It took several months before we had the dosage adjusted enough to minimize my symptoms, but even then, I would regularly have night sweats. Over the years, we’ve made adjustments to the dosage to accomodate my changing body.
Now that I’m pushing 60, my doctor feels it’s time for me to come off of the HRT. She’s a proponent of very slow weaning off of medications, so it’ll take about 3 years until I’m completely off the medication. I’ve started experiencing more symptoms than before, but not nearly as bad as my younger years. So, I’m hopeful that the transition off of HRT will be relatively easy. Since I’ve got 30 years’ experience, here are my 5 tips for dealing with Hot flashes.
5 Tips for Dealing with Hot Flashes
1. Hormone Replacement Therapy
Also known as HRT, or simply HT. This is the number one best way to minimize hot flashes and other menopausal symptoms. This is not without risk, so you should definitely review your pros and cons with your medical practitioner before making your informed decision. Women who have had certain cancers or atypical cells are not good candidates for HRT.
2. Antidepressants
A mild dose of paroxetine (Brisdelle or Paxil) is approved by the FDA to treat hot flashes. They aren’t as effective as HRT, but they do minimize symptoms and have the added benefit of helping with depression symptoms some women experience during menopause. There are also risks in this therapy that should be discussed with your medical practitioner.
3. Exercise
Yep, good old-fashioned exercise. This one seems like a winner, to me. According to this article in Medical News Today, healthy women who increase their exercise to 45 minutes five times per day, significantly reduced their number and intensity of hot flashes. Strap on those sneakers and get outside! An added benefit is that keeping yourself at a healthy weight also reduces symptoms.
4. Avoid Certain Foods
Caffeine, spicy foods, and alcohol have all been known to trigger hot-flashes. Pay attention to how these foods affect your body so you can learn your triggers. I know that alcohol always makes me flush. But, you’re going to have to pry my chilled Sauvignon Blanc from my hot, sweaty hands.
5. Stay Cool
This seems like a no-brainer but dressing in layers is a must. When I was working, I always wore a sleeveless shell under my business suit so that I could strip down to bare arms when necessary, and I nearly always wore a skirt or dress. Even in winter, I would wear a tank under a light cotton sweater, under my jacket so that I had several layers to remove, when necessary. I also wear natural fibers next to my skin, which breath better than synthetics.
BONUS: Quit smoking! Aside from the many hazards smoking can cause to your health, it also increases menopausal symptoms. Just quit!
Find What Works For You
There are many other things you can try to ease symptoms, such as hypnosis, and meditation. The Mayo Clinic has a wealth of information on the topic. Although I have lots of experience with menopausal symptoms and endometriosis, most of my knowledge started over 30 years ago. I’m not a medical expert, and non of this is a recommendation. It’s simply my experiential opinion. While doing research for this article, I’m disappointed to note that there has been very little advance in medical understanding or treatment of either of these women’s health concerns from 30 years ago. I can’t help wondering if this would still be true if men had to suffer the same.
If this article resonated with you, you might enjoy this one I wrote on aging gracefully. What tips do you have for minimizing hot flashes? Join the conversation.
