Hot Flashes — Causes and Tracking
Hot flashes affect up to 75% of women during perimenopause. Here's what causes them, what makes them worse, and how tracking frequency and triggers can help you manage them.
Medical disclaimer
This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Dawn Phase is not a medical device. Always consult a qualified healthcare professional with questions about your health.
What causes it
Hot flashes are caused by dysregulation of the hypothalamic thermostat as oestrogen declines. The hypothalamus normally maintains body temperature within a narrow zone. In perimenopause, the zone narrows, causing the hypothalamus to trigger vasodilation and sweating in response to small temperature increases that would previously have been ignored. The resulting rush of heat, flushing, and sweating typically lasts 1–5 minutes and may be followed by chills.
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Log each hot flash by time of day, duration, severity (1–3), and any identifiable trigger. Common triggers include caffeine, alcohol, spicy food, hot drinks, stress, and warm environments. After 4–6 weeks of logging, patterns usually emerge — many women find their worst episodes cluster at specific times of day or around specific activities. This data is directly actionable for trigger avoidance.
When to see a doctor
Hot flashes that are severe, frequent (more than 7 per day), or significantly affecting quality of life warrant a conversation with a doctor about treatment options. Effective treatments include hormone replacement therapy (HRT), some antidepressants, and non-hormonal options. Don't accept severe hot flashes as something you simply have to endure.
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