The Body's Thermostat Goes Haywire ️

The vasomotor system is our internal thermostat. It lives right next door to the hypothalamus — the part of the brain where a lot of hormone messaging happens. As estrogen and progesterone shift and fluctuate, the hypothalamus ramps up its activity trying to adjust to the changing levels. That increased activity is thought to influence the vasomotor system next door. Suddenly your internal thermostat starts switching on in a reactive pattern — sometimes too hot, sometimes too cold. We tend not to worry about the shivers, but we definitely have to respond fast when all of a sudden we feel HOT and sweaty.

Neuropeptides to the Rescue (or Not…)

When the vasomotor system thinks the body is overheating, neuropeptides — chemical messengers in the brain — flood the system. They send signals to dilate blood vessels near the skin's surface (especially in the face, neck, and chest 🩸). That increased blood flow creates the flushed feeling and the sensation of intense heat.

Sweating It Out

To cool you down (even though you're not actually hot!), the body ramps up sweat production. That's why hot flashes are so often paired with heavy sweating. Once the sweat evaporates, you get a brief cooling effect — but let's be real, it's not exactly comfortable, and none of us love a sweat stain outside of the gym…

Night Sweats

Night sweats are basically just hot flashes that happen during sleep. Same hormonal fluctuations, same mechanism — just a worse time slot. They can disrupt sleep quality and leave you feeling exhausted the next day. When you're drenched and wide awake at 3 a.m., sleep suffers — and fragmented sleep can bring fatigue, irritability, and difficulty concentrating along for the ride.

Hot Flashes and How You Feel Day-to-Day ️

Hot flashes can be disruptive and affect how you feel day-to-day. Let's face it, no one wants to feel out of control of their own body — and hot flashes can feel so NOT within your control. Managing them can have a positive ripple effect on your overall sense of well-being during this chapter.

Hot Flashes Beyond Menopause

Although they're most common during perimenopause and menopause, hot flashes can occur at other times in a woman's life due to hormonal shifts. These include:

• Pregnancy: Fluctuating hormones during pregnancy can trigger hot flashes in some women.
• Postpartum: After childbirth, estrogen and progesterone levels drop rapidly, which can bring hot flashes along.
• Certain medications: Some medications, like those used to treat cancer, can cause hot flashes as a side effect.

What Makes Hot Flashes Worse?

• Spicy foods 🌶️: They contain capsaicin, a compound that triggers the body's heat receptors, mimicking the feeling of overheating — a sensation your hypothalamus misinterprets as a real need to cool down.
• Caffeine and alcohol ☕️: Both can dilate blood vessels, similar to what happens during a hot flash. This can exacerbate the feeling of heat and sweating.
• Stress 😠: When stressed, the body releases hormones like cortisol that can interfere with temperature regulation, making hot flashes more frequent and intense.
• Smoking 🚬: Smoking narrows blood vessels, reducing blood flow to the skin. This can lead to a compensatory response when you quit, causing wider blood vessel dilation and more frequent hot flashes. However, quitting is still the better option, and this compensatory effect is only temporary.
• Tight clothing: Restrictive clothing traps heat close to the body, making it harder to cool down naturally and worsening hot flash symptoms.

How to Find Some Relief

• Dress in breathable fabrics 🌿: Natural fibers like cotton or bamboo let your skin breathe.
• Keep your environment cool ❄️: Use fans and air conditioning — they are not luxuries, they are tools.
• Relaxation techniques 🧘: Deep breathing and meditation can help manage stress, a known hot flash trigger.
• Certain foods 🫛: Soy products may offer some comfort due to their gentle estrogen-like effects, otherwise known as phytoestrogens. You can read more about that in this blog.
• Talk to a knowledgeable provider: Topical progesterone and estrogen creams are widely used by women navigating hormonal changes, and many women incorporate them into their wellness routines as they move through menopause. A provider who specializes in menopause can walk you through what makes sense for your history and situation.

Remember, you're not alone in this — hot flashes are one of the most common experiences in this chapter of life, and the more you understand what's happening, the less out-of-control it all feels. ❤️‍🔥