What are cold flashes?
Cold flashes are episodes of temperature instability that commonly occur among women in perimenopause and menopause. Women report feeling a shivery, tingling, cold feeling that is unlike a chill. It can appear suddenly and pass throughout the body. Typically a cold flash lasts only a few minutes, but it can stick around for up to 20 minutes.
Why do cold flashes occur during menopause?
Women are often reluctantly ready for hot flashes during menopause, but according to women’s health specialist Holly L. Thacker, MD, “cold flashes are also very much a thing for women before or during menopause.” She explains that “with fluctuating hormones your brain’s internal thermostat becomes more sensitive. That means you may suddenly notice feeling either hot or cold sensations.” Therefore, a cold flash is how your body responds to a thermostat that temporarily can’t regulate your body temperature optimally.
Hormonal changes are the reason for these cold reminders that the body is undergoing some significant changes. The flashes most typically happen right before bed or during the night, but can also appear during the day.
Cold flashes also are known to occur during panic or anxiety attacks. Such attacks may or may not be associated with perimenopause and menopause. Panic attacks are usually accompanied by a racing heart, shortness of breath, trembling, a fear of dying, and chills associated with the release of stress hormones that impact your internal thermostat.
How do you manage cold flashes naturally?
- Limit your intake of sugar, nicotine, and spicy foods. All of these can make your internal thermostat irregular
- Avoid alcohol and caffeine before retiring. Both of these substances can interfere with your body’s ability to regular your core temperature
- Have a sweater or other warm clothing available to help keep you feel comfortable
- Move around during a cold flash to raise your body temperature
- Wear socks. Keeping your feet warm can keep you more comfortable at night if you get a cold flash
- Exercise regularly. Participating in a regular exercise routine can help reduce stress and anxiety, which can cause cold flashes.
- Practice stress reduction. Deep breathing, meditation, yoga, and tai chi are helpful ways to reduce stress.
when to see your doctor
If cold flashes are disrupting your life or your sleep, you should talk to your healthcare provider about other options. Your doctor may recommend tests to determine the underlying cause of your cold flashes. Keep a journal of when the cold flashes occur, what you were doing immediately before the flashes, and any other symptoms you may have experienced.