The Surprising Connection Between Hot Flashes and Anxiety
Most people associate hot flashes (or hot flushes) with perimenopause — but did you know that this common symptom is closely linked to feelings of anxiety? Read more to learn all about…
Why hot flushes and other symptoms of perimenopause deserve more awareness
The surprising connection between hot flushes and anxiety — and what causes it
& 4 ways to find relief from hot flushes and anxiety
It’s time that hot flushes be taken seriously
For so long, the overwhelming rush of heat out of nowhere has been the defining stereotype of middle-aged women. It’s become a sort of cliché, so much so that the physiological changes women go through during the hormonal changes of perimenopause have been minimized and ignored.
But it looks like things are changing, and for the better
A UK-based company has kicked off a creative awareness effort through a product called the MenoVest, which simulates the physical symptoms of a hot flush for whoever wears it. The MenoVest has made its way into headlines and even on a popular morning news broadcast. The aim is to alert people who may not experience hot flushes to the intensity of the symptoms, build awareness of how disruptive it can be, and galvanize support for women experiencing menopausal symptoms in the workplace.
Hot flushes aren’t the only symptom women are dealing with
This brings us to the topic of anxiety, which is a recognized symptom of perimenopause and menopause. Over the years, researchers have identified a link between these two symptoms and the results are astounding.
One study in particular from 2005 followed over 400 premenopausal women for 6 years and it appeared as though anxiety could be a byproduct of hot flushes. However, they also found that people with anxiety were up to 5x more likely to experience hot flushes.
Researchers then analyzed the symptoms of those same individuals 14 years later, and confirmed a ‘strong relationship’ between anxiety and hot flushes, with a significant distinction around the type of anxiety experienced.
Certain types of anxiety might make you more prone to hot flushes
The researchers in this study found affective anxiety (emotional stress) did not put people at an increased risk of hot flushes. However, individuals who had somatic anxiety (physical symptoms of anxiety such as upset stomach, racing heart, headache, and dizziness) were at an increased risk of experiencing hot flushes through menopause.
What causes hot flushes in the first place
To better understand hot flushes, we have to look at the brain and estrogen.
There is a structure in your brain called the hypothalamus and its job is to regulate just about everything in your body — your breathing, your heart rate, hormone balance, and body temperature.
The drop in estrogen that can start in perimenopause and is pronounced in menopause can make it more difficult for the hypothalamus to properly regulate your body’s internal ‘thermostat’. As a result, your hypothalamus becomes more sensitive to slight changes in body temperature. So when your body temperature rises slightly, it can cause a significant reaction — a hot flush — to cool you down.
While it’s counterintuitive, hot flushes are a result of your body trying to cool off by sending all that heat from your core to your extremities — which is why your chest, face, arms, and feet experience the majority of the heat sensation.
How anxiety increases your risk of hot flushes — and vice versa
Anxiety can cause that hot flush feeling by first activating your fight or flight response and releasing cortisol. This in turn increases body temperature, sending the hypothalamus into overdrive and causing hot flush-like symptoms such as sweating and a racing heart.
At the same time, the feelings of a hot flush can exacerbate physical symptoms linked to anxiety (racing heart, shortness of breath, sweating) — so the symptoms almost snowball upon each other.
Don’t worry, there is something you can do about it! Here are 4 things that can reduce hot flushes and anxiety
Research shows that physical movement both prevents and helps ease anxiety symptoms! (not to mention all of the other benefits like bone health)
Deep breathing can help decrease the intensity and length of hot flushes, research shows by triggering the parasympathetic nervous system and helping regulate temperature and stress
Exercise isn’t the only way to ease anxiety, research has shown us that art, music, and even dance can help you manage and prevent stress!
Keep a journal to help pinpoint triggers — as some women are more impacted by things like caffeine, alcohol, or certain life stressors. Start by making little notes throughout the day about what you eat, clothes you’re wearing, or what your habits you do prior to experiencing a hot flush so you can better identify how to prevent them.
Have you dealt with anxiety and hot flushes? You’re not alone. Follow us on Instagram @mbody.official to join the conversation and learn more about how to support your hormonal health at every age or download the MBODY app today to get personalized lifestyle recommendations based on the symptoms you’re dealing with!
