Hot flashes are a notoriously common symptom of menopause. If you have experienced, you know very well what we are talking about. Hot flashes are a sudden onset of heat across your face, neck, and chest – it may feel like you are suddenly “on fire” and the sweating will have you running for a fan or the cool breeze of an AC.

We don’t know what exactly causes hot flashes during menopause. One theory is that the changes in your hormone levels affect the temperature-regulating region of your brain. So, your brain overreacts to even a minor increase in temperature, resulting in feeling hot & sweating.

What triggers a hot flash is another mystery – it may not be the same for everyone. That’s why it is important to know your triggers so you can anticipate, and whenever possible avoid, an uncomfortable incident. Here are 5 hot flash triggers you should know about, and some tips on how to manage them.

Spicy Foods

The spices and ingredients that give your favourite foods their kick, can also be triggering your hot flashes. Hot spices contain chemicals which can act as vasodilators. They cause the blood vessels near the surface of the skin to widen (dilate) — a reaction referred to as vasodilation — in order to get rid of the perceived heat, which it does through sweat.

Our tip: Avoid really spicy foods if you can. But if you are someone who cannot give up her chillis and hot peppers, then try to dial it down a bit – reducing the amount & intensity of the spices.

Exercise

Exercise is great, but for some women a workout can end in a sweat that feels more like melt-down! A proper exercise session pumps up your heart rate – which, of course, is great for you overall. But it also increases your body temperature which can set off a hot flash.

Our tip: Make sure to cool off in front of a fan periodically, when you are working out. Even a slight breeze can help your skin stay cooler. You might also try a refreshing facial mist or spray to cool you down in between sets.

Stress

Have you ever had the experience where you’re about to go into a meeting or event, you’re feeling fine … and then suddenly you’re red in the face & breaking out in sweat? Stress or anxiety can be a hot flash trigger for many women. Stress can cause an increase in the flight-or-fight response — and the surge of adrenaline and cortisol that kicks in when we perceive a threat may trigger a hot flash.

Our tip: Learn how to manage your stress. Practice yoga, or other relaxing exercises & activities that help you lower your stress. Breathing techniques that you can use in the moment you are feeling your stress levels rise can be very useful in preventing a hot flash.

Hair appliances

May seem surprising, but for some women a styling session with their hair straightener or a blow dry can cause them to melt down. The heat given off these hair styling appliances can be enough to pump your body temperature. If you’re in a salon, the bright lights can be a trigger too.

Our tip: If you know this is a hot flash trigger for you, try to keep cool when styling your hair – for instance, by doing it in a cool air-conditioned room. Whenever possible avoid the hassle altogether by trying hairstyles that don’t require a heating instrument.