How long does it usually take for menopausal hot flashes in women to pass

The symptoms of hot flashes during menopause in women usually last for 1-3 years, and in some cases, they may last for more than 5 years. The duration of hot flashes is mainly influenced by genetic factors, fluctuations in hormone levels, control of underlying diseases, adjustments in lifestyle habits, and psychological status. Genetic factors play a key role in the duration of hot flashes. Women whose mothers or sisters have severe climacteric symptoms often experience longer hot flashes. This group of people has a higher sensitivity to estrogen receptors, and the hypothalamic thermoregulatory center responds more strongly to hormone changes. Maintaining a regular sleep routine can help alleviate symptoms. It is recommended to set a daily bedtime and avoid drinking coffee or strong tea before bedtime. Appropriately increasing the intake of soy products can supplement phytoestrogens, but there is no need to deliberately consume large amounts. A sudden drop in hormone levels can prolong the symptom cycle. Women who experience rapid decline in ovarian function may experience sudden and severe hot flashes. This type of situation is common in patients who undergo surgical removal of the ovaries or receive radiotherapy and chemotherapy. Wearing breathable cotton clothing can reduce stuffiness, and carrying a portable small fan with you can quickly relieve discomfort during an attack. Yoga and other soothing exercises can stabilize autonomic nervous system function. Practicing 3-4 times a week for 20 minutes each time can be effective. The combination of chronic diseases can exacerbate the duration of hot flashes. Fluctuations of blood sugar in diabetes patients may induce frequent hot flashes, and abnormal vasomotor function in hypertension patients may aggravate the symptoms. This group of people needs to prioritize controlling underlying diseases and regularly monitor blood pressure and blood glucose indicators. Recording the frequency of hot flashes can help doctors adjust their treatment plans. It is recommended to use a mobile app or a paper calendar to indicate daily symptom changes. Smoking, drinking, and other habits can significantly prolong the hot flashes period. Nicotine and alcohol directly affect vasoconstriction, leading to more severe hot flashes. Gradually reduce the amount of smoking and replace smoking habits with sugar free chewing gum. Limit daily alcohol intake to no more than 15 grams, equivalent to 150 milliliters of red wine. Cultivate the habit of drinking tea instead of alcohol. Chrysanthemum tea or mint tea has a refreshing and soothing effect. Psychological intervention can shorten the symptom cycle by one-third. Long term anxiety can increase the frequency of hot flashes, forming a vicious cycle. Cognitive behavioral therapy can change negative perceptions of symptoms, and group counseling can provide emotional support. Practice mindfulness breathing for 10 minutes every day, focusing on feeling the sensation of airflow passing through the nasal cavity. Cultivate new interests and hobbies to shift attention, such as painting, gardening, and other activities that require concentration. A balanced diet and moderate exercise are the foundation for managing menopausal symptoms. Increase the intake of whole grains and dark vegetables, ensuring 500 grams of fresh vegetables per day, with dark green leafy vegetables accounting for more than half. Engage in 150 minutes of moderate intensity exercise per week, with aerobic exercises such as brisk walking and swimming combined with dumbbell training for better results. Avoid spicy and stimulating food and high temperature environments, and maintain a comfortable temperature of 22-24 degrees Celsius indoors. When symptoms persist for more than 5 years or seriously affect quality of life, it is recommended to seek treatment at a gynecological endocrinology specialist to assess the necessity of hormone replacement therapy.