You might be surprised to learn that hot flashes – a condition often associated with perimenopausal or menopausal women – is also frequently experienced by younger women as a symptom of Premenstrual Syndrome (PMS) or Premenstrual Dysphoric Disorder (PMDD). Many young women report experiencing hot flashes several days before their menstrual cycle begins.
Research indicates that those who experience hot flashes as part of their PMS symptoms often also exhibit the following symptoms:
- Excessive sweating and a feeling of overheating
- Nausea
- Rapid heart rate
- Anxiety
- Redness and warmth in the face, chest, and neck.
Identifying Hot Flashes
Hot flashes are typically described as a sudden sensation of heat enveloping the body, often commencing at the neck and gradually moving upwards to the face. Some women describe this as an internal heat. While a hot flash may only last 20 seconds, it often takes several minutes for the body to return to a normal state.
Hot flashes can occur throughout the day or during the night (also referred to as night sweats). The intensity of hot flashes in your twenties is generally milder than those experienced during menopause. However, it should be noted that frequency, intensity, and duration of hot flashes may increase as you age.
The Role of Hormonal Imbalance
While there's no definitive evidence explaining why hot flashes occur, most experts agree that it's likely tied to hormonal fluctuations. Prior to menstruation, estrogen levels in a woman's body decrease significantly, which can affect the body's ability to regulate temperature, making hot flashes more likely.
The sudden drop in estrogen signals the hypothalamus in the brain that the body is overheating. In response, the brain instructs the body to cool down, causing blood vessels to expand and sweat production to increase.
This decrease in estrogen can also aggravate any imbalances in the sympathetic and parasympathetic systems, which could be unrelated to menstruation. Factors like stress, anger, anxiety, and caffeine can trigger an increase in sympathetic system activity, thus increasing the likelihood of hot flashes.
Managing Hot Flashes
Many people find relief from hormonal fluctuations common during menstruation through dietary supplements. If hot flashes become too severe, it is advisable to consult a doctor.
Diaphragmatic Breathing: A Remedy for PMS Symptoms and Hot Flashes
Studies reveal that around 20% of women who practice diaphragmatic breathing report a reduction in the frequency and intensity of their hot flashes. Moreover, these women also reported fewer troublesome PMS symptoms.
Breathing exercises can stimulate the body's relaxation response, thereby reducing cortisol production – a hormone related to stress. Since stress can increase the body's core temperature, it's beneficial to minimize stress as much as possible.
