He Cares Monday: Understanding Hot Flashes
Hot flashes are one of the most well-known symptoms of menopause, but if you’ve never experienced one, they can be hard to understand. If your partner is going through menopause, learning more about hot flashes will help you offer better support during these uncomfortable moments.
What Are Hot Flashes?
Hot flashes are sudden feelings of warmth, often accompanied by sweating, a rapid heartbeat, and sometimes flushing of the face and neck. They can last anywhere from 30 seconds to several minutes and often happen without warning. For many individuals, hot flashes occur multiple times a day, even during the night, disrupting sleep and making daily life more challenging.
Why Do Hot Flashes Happen?
Hot flashes occur due to hormonal fluctuations, particularly the decline in estrogen during menopause. This change affects the body’s ability to regulate temperature, leading to those sudden bursts of heat.
Here are some key statistics about hot flashes
Up to 75% of individuals in the U.S. experience hot flashes during menopause. This makes hot flashes one of the most common menopause symptoms, affecting a significant majority of individuals going through this transition.
Hot flashes can last an average of 7 years, with some lasting up to 14 years. For some individuals, hot flashes persist long after menopause has begun, which highlights the importance of understanding and managing this symptom.
40% of individuals report that hot flashes interfere with their daily life, including sleep, work, and relationships. This statistic emphasizes how disruptive hot flashes can be, making it all the more important for partners to offer understanding and support.
3 Ways to Help Your Partner with Hot Flashes
Keep the Environment Comfortable Help create a cooler living environment. Simple actions like keeping a fan handy, lowering the thermostat, or encouraging light, breathable clothing can make a big difference. You can also ask your partner if they prefer sleeping with fewer blankets or adjusting the room temperature before bed.
Understand Their Discomfort A hot flash can be overwhelming and uncomfortable. During these moments, avoid comments like “It’s not that hot in here” or “You’re overreacting.” Instead, offer empathy by acknowledging their discomfort and asking how you can help, whether it’s offering a cold drink or just giving them space.
Here are three supportive questions you can ask to better understand their needs:
"When you feel a hot flash coming on, is there anything I can do to make you more comfortable?"This shows that you’re ready to help in practical ways when they need immediate relief, like grabbing a cold drink or adjusting the thermostat.
"What triggers do you think make your hot flashes worse, and how can I help you avoid them?"Knowing their triggers, such as stress, spicy foods, or caffeine, will allow you to be more supportive in daily life by helping them manage or avoid these factors.
"Do you need any space or time to yourself when dealing with a hot flash?" This question shows that you respect their boundaries and are willing to give them the space they might need during an intense hot flash, while also showing that you’re there when they’re ready.
Help with Lifestyle Adjustments Certain triggers like caffeine, spicy foods, or stress can worsen hot flashes. You can support your partner by suggesting alternative meal options, encouraging relaxation techniques, and helping reduce stress through exercise or other calming activities. Partnering with them in making healthy changes can make the journey more bearable.
Hot flashes can be frustrating, but your understanding and proactive support can ease the burden on your partner. By being patient, prepared, and empathetic, you’re showing that you’re in this journey with them, making each challenging moment a little easier to bear.
