Why Am I Having Hot Flashes? 3 Possible Culprits

Picture it: You’re just minding your own business when, out of nowhere, you feel like you’re overheating—your skin flushes, your heart starts racing, and you break out into a sweat. Needless to say, hot flashes can really disrupt your day. So why, exactly, do they happen?

What Causes Hot Flashes?

Vasomotor symptoms, better known as hot flashes or night sweats, are typically experienced as a sudden rush of heat that radiates through the face, neck, and chest. Your skin may turn red or blotchy, and you may also have heart palpitations or experience dizziness, anxiety, sweating, or chills. These symptoms typically subside within five minutes.¹

Most hot flashes are caused by hormone fluctuations that throw your body’s internal thermostat out of whack. Here are a few reasons why this might happen.

1. Menopause

When you hear the words “hot flash,” menopause is probably the first thing that comes to mind. After all, hot flashes are the most common symptom of menopause, affecting more than 75% of women.²

During menopause, estrogen levels drop and the ovaries stop releasing eggs. Researchers believe this dip in estrogen affects the body’s ability to perceive and regulate temperature. This can cause your body to overreact to even the slightest changes in your core body temperature —hence the sudden sweating, flushing, and chills in an effort to cool down.³

2. Perimenopause

If you’re still a few years away from thinking about menopause, there’s another possible culprit to consider: perimenopause.

Perimenopause is the transitional period leading up to menopause. During this time—which can last up to 10 years—estrogen levels gradually start to decline, and your menstrual cycle may become more irregular. While the average age of menopause is around 50 years old, perimenopause can start as early as your mid-30s.⁴ For up to half of women, lower estrogen levels during perimenopause can lead to hot flashes.⁵

3. Certain medical conditions

Menopause and perimenopause are the most common causes of hot flashes. But occasionally, an underlying medical condition may be to blame. Hot flashes can be associated with:

Hyperthyroidism. An overactive thyroid may cause your body to run hot. This can lead to hot flashes, trouble dealing with the heat, and heart palpitations.⁶
Low blood sugar. Symptoms of hypoglycemia include sweating, dizziness, and a fast heartbeat—all of which may feel a lot like a hot flash.
Illness and infections. Feel like you’re coming down with something? When you’re under the weather or fighting off an infection, you may experience sweating or chills, similar to a hot flash.
Some types of cancer. In rarer cases, night sweats can be a symptom of leukemia or lymphoma.⁷ Talk to your doctor if you’re concerned or if you notice any other worrying symptoms (like fatigue, bone pain, easy bruising, or unexpected weight loss).

How to Ease Hot Flashes

Not only are hot flashes uncomfortable when they happen, but they can also have an impact on your overall health. Night sweats can disrupt sleep, which can have a far-reaching ripple effect on your health.⁸ Research also suggests that women who have frequent hot flashes may have a higher risk of serious cardiovascular issues down the road.⁹

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The good news? There are a few steps you can take to help minimize hot flashes.

Limit your triggers. Alcohol, spicy food, caffeine, and smoking can increase the risk of hot flashes. Consider keeping a log of what you eat and drink throughout the day to help identify any hot flash triggers.

Prioritize stress relief. Hot flashes and anxiety are a two-way street —people with anxiety may be more prone to hot flashes, and hot flashes can trigger anxiety symptoms.¹⁰ Stress relieving techniques like breathing exercises, journaling, and yoga can help you feel a bit more grounded.

Maintain a healthy weight. Women with obesity are more likely to report hot flashes, so focus on managing weight with healthy eating and regular exercise.¹¹

Talk to your doctor. Treatment options for hot flashes are available, including hormone therapy, non-hormonal medications, and certain supplements —so if you’re dealing with hot flashes, don’t just tough it out.

Next up: From balancing blood sugar to perimenopause relief, 6 reasons to take a berberine supplement, plus the foods you should prioritize to help balance your hormones.

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This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.