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Feeling like a human furnace during your period? Your face flushes, sweat beads on your forehead, and you're suddenly wishing for a personal air conditioner. If this sounds familiar, especially around your period, you might be experiencing perimenopausal hot flashes.
While hot flashes are typically linked to menopause, research shows they can also happen during your cycle — and for some, they’re a regular, unwelcome visitor. Let's dive into this often-confusing symptom and unravel the mystery of hot flashes during your period.
What does a hormonal hot flash feel like?
A hormonal hot flash is like an internal thermostat gone haywire. It typically starts with a sudden feeling of warmth spreading through your upper body and face. Your skin might turn red or blotchy, and you may break out in a sweat.
Some women describe it as feeling like they're blushing furiously, but from the inside out. These episodes can last anywhere from a few seconds to several minutes, leaving you feeling a bit flustered and maybe even a little embarrassed.
Are hot flashes normal on your period?
Yes, hot flashes are totally normal on your period, thanks to that rollercoaster of hormones. We asked our Rescripted community and found that 15% of women had experienced hot flashes or night sweats during their cycle. Symptoms tend to peak in the luteal phase (the week leading up to your period).
Interestingly, women who report period-related hot flashes are more likely to experience them more intensely during perimenopause. This suggests that if you're getting them now, they could be a preview of what’s to come later.
While hot flashes are commonly associated with menopause, they can also occur during your menstrual cycle, especially as you approach perimenopause. It's not uncommon for women in their late 30s and early 40s to experience hot flashes around their period. However, if you're younger and experiencing this symptom, it's worth discussing with your healthcare provider to rule out other potential causes.
Why do I get hot flashes during my period?
Hot flashes are caused by fluctuating estrogen levels, which impact your body’s temperature regulation. Just before your period starts, estrogen takes a nosedive — this drop is what triggers PMS symptoms like mood swings, headaches, and, for some people, hot flashes.
A 2005 study found that people who experience hot flashes during their cycle often have more pronounced hormonal fluctuations compared to those who don’t. Another study suggests that estrogen's role in thermoregulation is more complex than we once thought, with some individuals being more sensitive to its ups and downs.
What can be mistaken for a hot flash?
It's important to note that not every sudden feeling of warmth is necessarily a hot flash. Other conditions can mimic this sensation, including:
- Anxiety or panic attacks
- Thyroid issues
- Certain medications
- Infections or fevers
- Certain foods or drinks (like spicy foods or alcohol)
If you're unsure whether what you're experiencing is truly a hot flash, keeping a symptom diary can help you and your healthcare provider identify patterns and potential triggers.
How can I stop hot flashes during my period?
While there’s no magic fix for hot flashes, we have a few tried-and-tested tips to manage them around your period:
- Dress in layers: This allows you to easily adjust your clothing if a hot flash strikes.
- Keep cool: Use a fan (especially at night), lower the room temperature, or keep a cold water bottle handy.
- Practice stress-reduction techniques: Stress can trigger hot flashes, so try deep breathing, meditation, or yoga.
- Gentle movement: Regular movement can help with hormonal balance, but overheating during workouts might make symptoms worse.
- Watch your diet: Avoid known triggers like spicy foods, caffeine, and alcohol.
- Stay hydrated: Drinking plenty of water can help regulate your body temperature — just as dehydration can make hot flashes feel more intense.
- Consider natural remedies: Some women find relief with black cohosh, evening primrose oil, magnesium, or vitamin B6 to help support hormone balance, but always consult your healthcare provider before trying new supplements.
At what stage of perimenopause do hot flashes start?
Hot flashes can begin at any point during perimenopause, which typically starts in your 40s but can begin as early as your mid-30s. For some women, hot flashes are one of the first signs of approaching menopause. However, it's important to remember that every woman's experience with perimenopause is unique. Some may have hot flashes for years before their periods stop, while others might only experience them briefly or not at all.
When should I be concerned about hot flashes?
If your hot flashes are interfering with daily life, bring it up with your healthcare provider. In some cases, hormonal imbalances like PCOS or thyroid disorders could be at play. Persistent hot flashes — even outside of menopause — warrant medical attention to rule out underlying conditions.
While hot flashes are generally harmless, there are times when they warrant medical attention:
- If they're interfering significantly with your daily life or sleep
- If they're accompanied by other unusual symptoms
- If they start at an unusually young age (before your mid-30s)
- If they're very frequent or severe
In these cases, it's best to consult with your healthcare provider. They can help rule out other potential causes and discuss treatment options if necessary.
If you’re dealing with hot flashes during your period, it might be worth tracking your symptoms. Keeping a symptom diary can help identify patterns and potential triggers, like stress, diet, or alcohol consumption.
Embracing the change
Hot flashes during your period are more common than you might think, and they’re likely tied to shifting hormone levels. While they can be annoying (and sweaty), tracking your symptoms and making small lifestyle changes can help manage them. And if they’re severe, don’t hesitate to get a professional opinion — your body deserves answers.
Remember, you're not alone in this experience, especially if it’s a perimenopausal symptom. Millions of women go through perimenopause every year, each with their own unique journey. By understanding your body, recognizing your symptoms, and knowing when to seek help, you can navigate this transition with confidence and grace. So the next time a hot flash catches you off guard during your period, take a deep breath, reach for that cold water, and remember — you've got this!
Tassia O'Callaghan is an experienced content writer and strategist, having written about a vast range of topics from chemical regulations to parenting, for brands like Peanut App Ltd, Scary Mommy, Tally Workspace, and Office Christmas. She's an advocate for realistic sustainable living, supporting small businesses (author of A-Z of Marketing for Small Businesses), and equity across all walks of life. Follow her on LinkedIn or TikTok, or see more of her work on Authory or her website.
