Hot flashes may be the most well-known sign of perimenopause and menopause. That’s because as many as 8 in 10 women and people who menstruate experience hot flashes around the time of menopause. But what causes hot flashes? And how do you know if they’re menopause hot flashes?

Keep reading to learn more about the causes of hot flashes, symptoms that often come along with them and hot flash triggers.

What are hot flashes? A sudden feeling of hotness.

Hot flashes are sudden feelings of warmth or heat in the upper body – your face, neck and chest. The discomfort can range from mild to severe.

Hot flashes are most commonly associated with perimenopause and menopause, but there are other causes too.

What causes hot flashes during perimenopause and menopause?

The exact cause of hot flashes isn’t known for sure, but it’s thought that hot flashes are related to fluctuating hormone levels during perimenopause and menopause.

Why changes in estrogen levels may cause hot flashes

When your body goes through perimenopause or reaches menopause, there’s a significant decrease in the amount of estrogen it’s producing. This decrease affects your hypothalamus.

Found in your brain, the hypothalamus regulates your body temperature. This is helpful in situations like when you exercise – as your body temperature rises, the hypothalamus will signal your body to begin cooling down, which is why your face might get red and you might start sweating.

You expect to feel flushed and sweaty while exercising, but during perimenopause, your hormones can trick your brain into thinking your body is too hot even when it’s not. Then your body goes through the process of trying to cool down, even if all you’re doing is calmly sitting in a meeting or sleeping.

Other causes of hot flashes

Hot flashes can also be associated with several other conditions, medications and treatments. For example, hot flashes can also be a side effect of hyperthyroidism, certain prescription medications, and some cancers and cancer treatments.

If you think you’re having hot flashes and you’re not sure it’s menopause or something else, a primary care doctor or a women’s health specialist can help you get some answers. If you are experiencing menopause hot flashes, your doctor can recommend ways to get relief from menopause symptoms.

What triggers hot flashes? Things that raise your body’s core temperature.

Some of the most common hot flash triggers can include:

  • Hot weather and warm environments
  • Eating spicy foods
  • Drinking alcohol, caffeine or hot beverages like coffee or tea
  • Smoking
  • Wearing thick or heavy clothing
  • Taking hot baths or showers, or using hot tubs
  • Feeling stressed

In addition to being in perimenopause, there may also be certain risk factors that increase your chances of experiencing hot flashes. In fact, one study found that women 45-54 years old may have higher odds of experiencing hot flashes if they have a history of smoking, symptoms of depression or a history of using oral contraceptives.

There may even be a connection between anxiety and hot flashes. While doctors can’t say for certain that anxiety can cause hot flashes, some research shows a link that hints at a history of anxiety and the possibility of menopausal hot flashes.

Symptoms that commonly occur with hot flashes

Hot flashes do more than cause a sudden feeling of warmth and heat in your body. Along with hot flashes, you may experience other menopause symptoms that include:

When hot flashes begin

Hot flashes typically start during perimenopause, which begins for many people in their mid-40s.

This is often when hormones start to fluctuate, which can cause symptoms like vaginal dryness, painful sex and sleep problems – in addition to hot flashes. Hot flashes may begin when you start skipping periods, but it’s more common for them to start in the year after your last period, which marks the beginning of menopause.

How often hot flashes happen

Hot flashes usually happen every day, and while it can feel like they go on forever, they can last anywhere from one minute up to an hour. They can also happen at any time of the day or night. For some, night flashes can feel worse because you may wake up drenched in sweat – but they’re no different from the hot flashes you’re feeling throughout the day.

How long hot flashes usually last

Hot flashes typically last anywhere from 4-10 years. On extremely rare occasions, they can last as long as 20 years.

Talk to your doctor about hot flash symptoms

Hot flashes are one of the most common symptoms people experience during perimenopause and menopause. So if you think you’re having hot flashes, try not to worry.

Keep hot flash triggers like warm weather, caffeine and stress in mind. And if you’re not sure why you’re getting hot flashes or need help to manage hot flashes during menopause, talk with a primary care doctor or women’s health specialist.