When Your Inner Thermostat Goes Rogue
If you’ve ever felt like your body just turned into a furnace for no apparent reason, congratulations—you may have joined the club of 80% of menopausal women who experience hot flashes (Freeman et al., 2014). One minute you’re chatting casually, and the next, you’re wondering if you should excuse yourself to stick your head in the freezer. They can strike day or night, turning board meetings into personal saunas and peaceful sleep into sweaty wrestling matches with the bedsheets. For some, it’s a light glisten. For others, it’s Niagara Falls in the middle of their blouse. For me, it has been a faucet that has been breaking multiple times a day, and leads to soaking sheets at night. My wonderful spouse helps me change the sheets 3 times a week due to my funk. Oh, did I mention these hot flashes have been going on inside my body since I was 51? I am almost 60. I am not helping save the planet from water waste with the amount of laundry I have to do. Will I still make it to heaven?
What’s Actually Happening in There?
Hot flashes are caused by changes in estrogen levels, which affect the hypothalamus gland—the brain’s thermostat (Santoro et al., 2021). This tiny gland suddenly decides you’re overheating, even when you’re sitting in an air-conditioned room. It then triggers your blood vessels to expand (hello, flushed cheeks) and your sweat glands to work overtime. They’re most common during perimenopause and menopause, but can also happen due to certain medications, thyroid issues, or after cancer treatments. So no, you’re not imagining it—your body really is staging a surprise heat wave. In my case, add to my menopause the fact that I have hypothyroidism, a wonderful layering of complicated hormonal issues. Ah, the endocrine system. So much to learn...
Keeping Cool—Literally and Figuratively
While you can’t always stop hot flashes, you can outsmart them, sometimes. Layering lightweight, breathable fabrics helps. Keep a portable fan or cooling towel handy—yes, even in winter, and no, you’re not being dramatic. Reduce triggers like caffeine, alcohol, and spicy foods (Carpenter et al., 2015). Deep breathing and mindfulness meditation have been shown to lower frequency in some women. For severe cases, hormone replacement therapy (HRT) or non-hormonal medications might help—talk to your healthcare provider before making changes. I tried Veozah with no improvements. Now I am trying a patch with low dose combinations of estrogen and progesterone. My fingers are crossed that I will have relief at some point in the next few months.
Hot Humor as the Best Medicine
Remember, hot flashes aren’t forever—though at 3 a.m., they can feel like it. Laughing about them can lighten the load. I’ve heard women say they treat them like spontaneous tropical vacations: “Oh look, my trip to Aruba just started… right in the grocery store!” And hey, you’re saving on winter heating bills. I use it as an excuse to shop for supplements, cooling sheets and mattress covers, and "massage for menopause." Menopause may mess with your thermostat, but with knowledge, self-care, and a good sense of humor, you’ll stay cool where it counts. For me, meditation and laughter are always my go-to medicines. They are available, free, and non-damaging. If I become addicted to them, nobody is headed to rehab.
I want to hear from you! What are you doing about your hot flashes?
In Gratitude,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorsefwithkjlandis on TikTok
[email protected]
Books available everywhere!
References
If you’ve ever felt like your body just turned into a furnace for no apparent reason, congratulations—you may have joined the club of 80% of menopausal women who experience hot flashes (Freeman et al., 2014). One minute you’re chatting casually, and the next, you’re wondering if you should excuse yourself to stick your head in the freezer. They can strike day or night, turning board meetings into personal saunas and peaceful sleep into sweaty wrestling matches with the bedsheets. For some, it’s a light glisten. For others, it’s Niagara Falls in the middle of their blouse. For me, it has been a faucet that has been breaking multiple times a day, and leads to soaking sheets at night. My wonderful spouse helps me change the sheets 3 times a week due to my funk. Oh, did I mention these hot flashes have been going on inside my body since I was 51? I am almost 60. I am not helping save the planet from water waste with the amount of laundry I have to do. Will I still make it to heaven?
What’s Actually Happening in There?
Hot flashes are caused by changes in estrogen levels, which affect the hypothalamus gland—the brain’s thermostat (Santoro et al., 2021). This tiny gland suddenly decides you’re overheating, even when you’re sitting in an air-conditioned room. It then triggers your blood vessels to expand (hello, flushed cheeks) and your sweat glands to work overtime. They’re most common during perimenopause and menopause, but can also happen due to certain medications, thyroid issues, or after cancer treatments. So no, you’re not imagining it—your body really is staging a surprise heat wave. In my case, add to my menopause the fact that I have hypothyroidism, a wonderful layering of complicated hormonal issues. Ah, the endocrine system. So much to learn...
Keeping Cool—Literally and Figuratively
While you can’t always stop hot flashes, you can outsmart them, sometimes. Layering lightweight, breathable fabrics helps. Keep a portable fan or cooling towel handy—yes, even in winter, and no, you’re not being dramatic. Reduce triggers like caffeine, alcohol, and spicy foods (Carpenter et al., 2015). Deep breathing and mindfulness meditation have been shown to lower frequency in some women. For severe cases, hormone replacement therapy (HRT) or non-hormonal medications might help—talk to your healthcare provider before making changes. I tried Veozah with no improvements. Now I am trying a patch with low dose combinations of estrogen and progesterone. My fingers are crossed that I will have relief at some point in the next few months.
Hot Humor as the Best Medicine
Remember, hot flashes aren’t forever—though at 3 a.m., they can feel like it. Laughing about them can lighten the load. I’ve heard women say they treat them like spontaneous tropical vacations: “Oh look, my trip to Aruba just started… right in the grocery store!” And hey, you’re saving on winter heating bills. I use it as an excuse to shop for supplements, cooling sheets and mattress covers, and "massage for menopause." Menopause may mess with your thermostat, but with knowledge, self-care, and a good sense of humor, you’ll stay cool where it counts. For me, meditation and laughter are always my go-to medicines. They are available, free, and non-damaging. If I become addicted to them, nobody is headed to rehab.
I want to hear from you! What are you doing about your hot flashes?
In Gratitude,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorsefwithkjlandis on TikTok
[email protected]
Books available everywhere!
References
- Freeman EW, Sherif K. (2014). Prevalence of hot flushes and night sweats around the world: a systematic review. Climacteric, 17(3): 213–223.
- Santoro N, Epperson CN, Mathews SB. (2021). Menopausal symptoms and their management. Endocrinology and Metabolism Clinics, 50(3): 605–618.
- Carpenter JS, et al. (2015). Hot flashes: behavioral treatments, mechanisms, and relation to sleep. Menopause, 22(7): 713–722.
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