Red Wine
That red wine you’re enjoying with friends may be what’s turning you the color of cabernet.
Why Red Wine? Drinking alcohol may cause your blood vessels to dilate. Whether that’s the case or not, many women report that red wine, in particular, seems to trigger hot flashes, according to Dr. Hirsch.
Cope With It You can switch from wine to a nonalcoholic alternative, but you may not have to abstain altogether. If red seems to set your skin on fire, try white, suggests Hirsch. You could also water down your wine with juice, fresh fruit, and ice cubes for a cooling, less potent sangria.
Spicy Foods
You love spicy Thai food on date night, but it makes you look hot in all the wrong ways.
Why Spicy Foods? It’s thought that many spices and ingredients that give food its heat can also act as vasodilators, says Samantha Dunham, MD, codirector of the Center for Midlife Health and Menopause at NYU Langone Health in New York City. This may be especially true of cayenne, chili powders, and hot peppers like jalapeños, serranos, and habaneros. Plus, they all contain the heat-producing compound capsaicin.
Cope With It Skip the three-alarm dishes on the menu, or if you really love the flavor that chili peppers and other spices lend to food, ask if the chef can take the heat down a notch or two. Experiment with similar but less incendiary ingredients in your own kitchen.
Exercise
You’re used to sweating when you work out, but the whole my-head-feels-like-I-just-got-out-of-the-shower thing has you running out of towels.
Why Exercise? Physical activity boosts your heart rate — which is great for your health, of course — but it also increases body temperature, which can set off a hot flash that leaves you sweatier than usual.
Cope With It Position yourself in front of a fan wherever you work out, even if that means bringing a small battery-operated one to Pilates class. Even a slight breeze can help your skin stay cooler during your workout. Try keeping a cooling facial spray within reach as well.
Temperature Changes
You once breezed through the transition to summer without breaking a sweat. Now, just sitting outside on a sunny day leaves you dripping in no time.
Why Hot Weather? When the weather heats up, so does your skin, which some people in menopause associate with hot flashes. That said, any shift in temperature — such as going from an air-conditioned office to the sunny outdoors, or from a heated living room to cold, outdoor weather — can trigger a hot flash too, says Dr. Dunham. That’s because in menopause, the body has a narrower range of temperature it perceives as comfortable, she says. Any change outside that comfort zone can then lead to a hot flash.
Cope With It When you’re indoors, set the thermostat at a consistent 65 degrees F, says Hirsch. And wherever you are, dress in layers that you can take off as the day warms up.
Hot Beverages
Your morning cup of joe (or your afternoon mug of Earl Grey) may perk you up, but it leaves you hot and sweaty too.
Cope With It If your coffee or tea break is more about the ritual than the beverage, find a cooler go-to — iced coffee or tea, or flavored water or seltzer fancied up with cucumber slices or mint leaves. You might also try switching to decaf to see if caffeine, rather than temperature, is triggering your hot flashes.
Smoking
Need more evidence that smoking’s bad for you? Lighting up can heat you up too.
Cope With It It’s time to kick the habit for good. If you need help, ask your doctor if you’re a candidate for nicotine replacement therapy or another kind of smoking cessation aid.
Hair Appliances
Your blow-dryer or curling iron causes you to melt down.
Why Hair Appliances? Most tools we use to create curls, waves, and shiny locks can be hot enough to raise your body temperature. The bright lights in your bathroom may also add to the heat.
Cope With It Keep cool while styling your hair with a well-placed fan. Or try a more natural heatless hairstyle.
Heavy Clothing
That cute turtleneck looked great in the store, but now it’s sending your temperature soaring — and not in a good way.
Why Clothing? Heavy clothing — especially those made from less-breathable fabrics like nylon, spandex, or polyester — prevents body heat from escaping through your skin. And overly warm skin may lead to hot flashes.
Cope With It Stash those turtlenecks and nylon scarves in your closet until hot flashes are no longer an issue. Layer your clothing so you can remove pieces during the day as needed, and look for more breathable fabrics like cotton.
Have night sweats? Swap that heavy comforter for several lighter blankets that can be removed as you warm up.
Stress
One minute you’re confidently striding into the conference room, the next you’re flashing red in the face.
Why Stress? Many people report having hot flashes when they’re nervous or anxious, says Hirsch. Stress can cause an increase in the fight-or-flight response — and the surge of adrenaline and cortisol that kicks in when we perceive a threat may trigger a hot flash.
The Takeaway
- Experts aren’t certain what causes hot flashes during menopause, but they suspect that hormonal changes affect the functioning of the hypothalamus, the brain region that regulates body temperature.
- Hot flash triggers may be different for everyone, but common ones include alcoholic or caffeinated beverages, spicy foods, exercise, stress, and sudden temperature changes.
- Avoiding your triggers or coping with them through lifestyle changes or relaxation techniques can help you find relief. If you need help, seek support from a menopause specialist or your healthcare provider.
Additional reporting by Andria Park Huynh.
