Help, hot flashes are making me feel like kanda bhaji in a kadai

In the words of Katy Perry ‘Cause you’re hot, then you’re cold’

“I was drenched in sweat, from my hair to my chest, in a cool climate.” — Suman Arora

“Sweat dripped all over while I was cooking. It happened around 10 days before my period was due.” — Aditi Punjabi

If the climate crisis or a rogue meteor crash doesn’t take us out, hot flashes might do the job. Because let’s be real, sweating profusely and feeling like you’re trapped in a sauna, even in the depths of winter, can feel apocalyptic. These bodily disruptions seem to appear out of nowhere—in the midst of a peaceful sleep cycle, while you’re whipping up your signature shahi paneer or in the middle of a work day.

Even celebrity talk show hosts are not exempt. Last year, in the middle of filming her live talk show, actress and host Drew Barrymore experienced a hot flash on-air while interviewing celebrities Jennifer Aniston and Adam Sandler. Her guests stepped in to put her at ease, both comic and practical, by helping her out of her blazer and acknowledging this often overlooked symptom of menopause. That’s what an episode of hot flashes feels like: a sudden, intense sensation of heat that is typically felt in the upper body, accompanied by sweating, redness, and sometimes chills. “They can last a few seconds or several minutes,” explains Dr Prachi Sarin Sethi, obstetrician, gynaecologist and laparoscopic surgeon at Motherhood Hospitals, Gurgaon. “Women typically start experiencing hot flashes in their 40s and 50s as they begin inching towards perimenopause and menopause.”

If you often find yourself going from cool cucumber to a hot furnace within minutes, you’re not alone. An Instagram survey with the Tweak Tribe revealed that around 75% of 304 respondents have experienced hot flashes. So, we decided to speak to some of these women along with health experts to understand why and how hot flashes occur, and how to deal with them without losing your cool.

Are you overheating too often?

Bengaluru-based obstetrician and gynaecologist at Motherhood Hospital, Electronic city, Dr Thejaswini J explains how menopause signals a change in women’s estrogen levels, affecting our body’s hormonal climate. “As the body adjusts to this new normal, it transitions from having consistent hormone levels to experiencing a drop in estrogen. This reduction affects the body’s thermal sensors, leading to hot flashes.”

Indian women usually hit menopause between 45 and 55, though hot flashes can sometimes begin a year or two prior to actual onset. “They usually begin gradually, once or twice a day, but over time, they can intensify, occurring as frequently as two to three times an hour,” says Dr Thejaswini.

Mysuru-based Aditi Punjabi, 44, experiences hot flashes for around 10 days prior to her period date, and they typically occur at night. “I sweat profusely and my head gets completely damp,” she said. Punjabi decided to add an extra bedside fan to cool herself when she wakes up with hot flashes in the middle of the night.

Tanu Kaushal Sharma (46) from Mumbai recounts a similar experience. “The first time I experienced a hot flash was around five to six years ago while I was sleeping. The AC was set at 18 degrees, but I suddenly got up feeling very hot and realised my neck and back were sweaty,” she says. “I got up, changed my clothes and drank water. This was around the time my menopause symptoms started.”

Sharma still experiences occasional hot flashes, which, apart from the profuse sweating, also cause her ears and feet to heat up (she uses ice to soothe her feet). In addition, she opts for light clothing during the night and a cotton bedsheet to cover herself. She also keeps a glass of water at her bedside, as she tends to wake up with a dry throat.

Is it a hot flash or the spicy Chinese bhel I ate?

How can you distinguish a hot flash from the consequences of rising temperatures, a broken AC or the Schezwan fried rice you had for dinner? Well, if it feels like you’re being grilled on a skewer even if you’re in a well air-conditioned room, it’s likely that you’re experiencing a hot flash. Dr Sethi elaborates, “Symptoms of a hot flash include a sudden warmth, particularly in the face, neck, and chest, profuse sweating, flushed skin, rapid heartbeat, chills after the heat subsides and night sweats.”

Going beyond menopause

While a common symptom of perimenopause, there are also other reasons that may trigger a hot flash. According to Dr Thejaswini and Dr Sethi, a hot flash can be triggered by certain medications, medical conditions like hyperthyroidism, stress, excessive intake of spicy food, caffeine, alcohol and smoking.

“Experiencing emotionally charged situations can also sometimes trigger a hot flash,” adds Dr Thejaswini. For instance, Mumbai-based Suman Arora, 46, experiences hot flashes as a form of social overwhelm. “I’ve noticed, every time I feel shy or embarrassed, my face turns red and I start sweating,” she says. Though she has been told that factors like type 1 diabetes, hyperthyroidism and being on the periphery of perimenopause could be contributing to her hot flashes too.

How to survive a hot flash

Every woman knows that periods are accompanied by a list of troubles (butt cramps, what?), and they don’t seem to leave without a bang either. Unique side effects arrive towards the end of menstruation, signalling a period of transition. To help you ease through this new phase and survive an onslaught of hot flashes, Dr Sethi and Dr Thejaswini recommend the following adjustments:

• Remove excess clothing, try wearing cotton or sleeveless blouses
• Carry a hand fan at all times to cool yourself
• Cool down with cold water and temperature-controlled rooms
• Consume cooling drinks like coconut water or buttermilk
• Practice deep breathing and yoga to stay calm
• Exercise regularly
• Get 7-8 hours of undisturbed sleep
• Avoid triggers like spicy food, alcohol, caffeine and smoking.

While lifestyle changes are the most common remedies for hot flashes, a consultation with a healthcare provider can help devise a more personalised solution. According to Dr Sethi, “Treatment options include hormone replacement therapy (HRT), certain non-hormonal medications, lifestyle modifications, and in some cases, natural remedies.”

Dr Thejaswini adds that in cases where a woman’s ovaries have been surgically removed due to certain health conditions, patients are given hormone replacement therapy to help the body adjust to menopause.

Hot flashes can be an unpleasant aspect of the menopause journey; no one wants to feel like they’re overheating in the middle of a presentation or a rare night of sound sleep. But this time of big emotional and physical changes ushers the end of an era, and the beginning of a new life stage—a time when aunty flo makes her slow exit, offering respite from intense cramps and surprise visits for you to live your best life.

Note of caution: This story is for educational purposes with inputs from trained experts. Please consult your healthcare provider to know what suits your needs best.