Have you ever felt an unexpected chill run through your body, sometimes right after a hot flash, or out of nowhere?
That sudden wave is known as a cold flash. They’re common during perimenopause and menopause, and while they can be uncomfortable, there are simple ways to manage them. Read till the end.
What Are Cold Flashes?
A cold flash is a brief, sudden feeling of intense chill that sometimes accompanies shivering or a pale appearance, and can persist for several minutes.
They often occur immediately after a hot flash, especially when damp clothes or sweat remain on the skin, intensifying the chill. The underlying cause is estrogen fluctuations during menopause, which can disrupt the hypothalamus, leading to more frequent and sudden shifts in how your body perceives temperature.
Steps to Take When a Cold Flash Appears
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Wear clothes that can be removed immediately, or keep a spare set nearby so you can change into a clean one if needed.
Note: Keep breathable fabrics like cotton handy, as a sweater or wrap can be a lifesaver.
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Wear thick socks at night to help ease chills and provide comfort.
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Do gentle activities like walking or light stretching to boost circulation and help your body stay warm.
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Use breathable bedding and moisture-wicking sheets, and keep extra blankets at your bedside to help you adjust quickly during nocturnal chills.
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Avoid caffeine, alcohol, spicy, or sugary foods, as these can worsen temperature instability.
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Try relaxation techniques, such as deep breathing, gentle stretching, or brief mindfulness exercises, to help calm the body and ease the flash.
How to Prevent Cold Flashes
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Do regular exercise: Combining strength, aerobic activity, and balance training can help regulate your body’s temperature control and reduce both hot and cold flashes.
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Weight management and a healthy diet: Incorporate fruits, vegetables, lean proteins, whole grains, nuts, and seeds to help alleviate menopausal symptoms overall.
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When Should I See a Doctor?
Cold flashes can mess with your sleep or daily routine if they’re frequent and intense, and the symptoms may be mistaken for other conditions, like thyroid disorders, anemia, poor circulation, or hypoglycemia. So, consider seeing a doctor to recommend appropriate treatments, like hormone therapy or non-hormonal options, if needed.
Summary
Cold flashes can just show up, especially when you’re already dealing with hormonal shifts. However, a cold flash may be uncomfortable. Simple strategies, such as layering your clothes, exercising, and practicing calm breathing, can go a long way in management. However, if it becomes extremely disturbing, go see a doctor.
Have you ever experienced a cold flash? What helped you? Your story might be the warmth someone else needs during a chilly moment.
Researched by Mercy Adeniyi.
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