Has this ever happened to you? You’re in the middle of your workout, feeling the burn, and suddenly, a hot flash strikes. It’s like your body decided to turn up the heat to keep you on your toes. But fear not, because research shows that exercise could be your secret weapon against those fiery flashes. Now, let’s dive into the fascinating world of menopause and hot flashes and discover how exercise can come to your rescue when those hot flashes try to steal the show.

What Causes Hot Flashes?

Menopause is a natural phase of life that causes various changes in a woman’s body, and one of the most distressing is hot flashes. These sudden waves of heat, can come on out of the blue and make even the simplest activities uncomfortable, let alone exercising. But here’s the good news. Some studies suggest that staying physically active can reduce the frequency and severity of hot flashes. But why?

First, we need to know what causes those sudden bursts of heat. The biggest culprit may be the drop in estrogen after menopause. As estrogen drops, the temperature-sensing portion of your brain called the hypothalamus becomes more sensitive to changes in body temperature. When it senses a slight rise, it causes you to break into a sweat to release the heat. Certain factors, such as excessive caffeine, alcohol, stress, and smoking, can worsen hot flashes. Hot flashes are also more common in women with anxiety disorders or depression.

Exploring the Relationship: Exercise, Depression, and Hot Flashes

First and foremost, exercise plays a crucial role in improving the control and stability of the thermoregulatory system, the system that controls body temperature. This means it helps your body better release heat. By engaging in physical activity, you train your body to better manage its temperature, making those hot flashes less intense and more manageable.

Unfortunately, there are some inconsistencies in the research. For example, one study found that when physical activity levels soared, so did the number of hot flashes women reported. However, this doesn’t mean that, over time,  exercise doesn’t train your thermoregulatory system to better regulate temperature.

On a more optimistic note, another study published in the journal Menopause found that aerobic and resistance exercise training can reduce the frequency and intensity of hot flashes. Acute moderate-intensity exercise also showed promise for taming those waves of heat. The benefits were most pronounced in women with depression, who also experienced hot flashes. We know that exercise is a mood enhancer.

Yet another recent study found that women who exercised regularly started sweating earlier in response to a rise in body temperature, as would occur with a hot flash. So, regular physical activity teaches our body to cool off faster and more efficiently. The added perk is the women also improved their cardiovascular fitness. That’s important since some research suggests women with heart flashes are at higher risk of cardiovascular disease.

Beyond Hot Flashes: Improving Cardiovascular Fitness

There’s another reason to exercise during menopause. A study published in Circulation found that hot flashes are associated with subtle changes in circulation that suggest subclinical cardiovascular disease or a higher risk of developing it. Therefore, if you have persistent or frequent hot flashes, talk to your physician.

Also, ask your doctor to check your thyroid function to ensure you don’t have underlying thyroid disease that may contribute to temperature changes. The incidence of cardiovascular disease rises after menopause, so optimize your heart health and address any risk factors you might have, like hypertension, lipid abnormalities, or habits that contribute to heart disease risk, like smoking.

How to Make Exercising More Comfortable When You Have Hot Flashes

If you have hot flashes, they could stick around for as long as a decade. One study found that hot flashes persist for an average of seven years but can last a decade or longer. What can you do to make them less of a nuisance, especially when you exercise?

• Dress in lightweight and breathable clothing: Wear moisture-wicking fabrics that allow air circulation and help keep your body cool during workouts.
• Stay hydrated: Drink plenty of water before, during, and after your exercise session to regulate your body temperature and prevent overheating.
• Choose cooler workout environments: Opt for well-ventilated spaces or air-conditioned rooms to exercise in, especially during hot weather.
• Time your workouts wisely: Plan your exercise sessions during cooler parts of the day, such as early morning or evening, when temperatures are lower.
• Take breaks and cool down: Incorporate regular rest intervals into your workouts to give your body a chance to cool down. Use a fan or take a cold towel to cool your face and neck.
• Practice deep breathing and relaxation techniques: Deep breathing exercises and relaxation techniques can help regulate body temperature and reduce stress, which may contribute to hot flashes.

While hormonal therapy can greatly reduce or eliminate hot flashes, there are risks to using it. Talk to your doctor about the pros and cons of hormone replacement therapy.

Conclusion

Menopause brings with it hot flashes that can disrupt your workouts, but don’t let them steal the show. Exercise, based on some studies, may be a powerful tool in reducing the frequency and intensity of hot flashes. By improving the control and stability of your body’s thermoregulatory system, exercise helps you better manage temperature changes.

While some studies show that hot flashes may initially increase with physical activity, exercise can train your body to regulate temperature more effectively. Both aerobic and resistance training have shown promise in reducing hot flashes, especially in women with depression.

Regular exercise also improves cardiovascular fitness, which is important, as hot flashes may be associated with an increased risk of cardiovascular disease. So, make sure to wear loose clothing and exercise in a cool environment. Once a workout is over, do deep breathing and stretching to relax and cool down, and don’t forget to hydrate. Embrace the adventure of menopause, and let exercise be your ally in tackling those fiery flashes!

References:

• Gibson C, Matthews K, Thurston R. Daily physical activity and hot flashes in the Study of Women’s Health Across the Nation (SWAN) Flashes Study. Fertil Steril. 2014 Apr;101(4):1110-6. doi: 10.1016/j.fertnstert.2013.12.029. Epub 2014 Feb 1. PMID: 24491454; PMCID: PMC3972358.
• “Physical activity and exercise for hot flashes: trigger or t… : Menopause”. Journals.Lww.Com, 2023, https://journals.lww.com/menopausejournal/Citation/2023/02000/Physical_activity_and_exercise_for_hot_flashes_.17.aspx. Accessed 8 Jun 2023.
• Bailey TG, Cable NT, Aziz N, Dobson R, Sprung VS, Low DA, Jones H. Exercise training reduces the frequency of menopausal hot flushes by improving thermoregulatory control. Menopause. 2016 Jul;23(7):708-18. doi: 10.1097/GME.0000000000000625. PMID: 27163520.
• “Hot Flashes and Subclinical Cardiovascular Disease”. Www.Ahajournals.Org, 2023, https://www.ahajournals.org/doi/10.1161/circulationaha.108.776823. Accessed 8 Jun 2023.

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