Chills During Menopause: Understanding and Managing the Symptoms

Uncover why chills happen during menopause and how to manage the discomfort for better sleep and health.

Chills during menopause are a common yet often overlooked symptom. As hormone levels fluctuate, many women experience temperature imbalances, leading to hot flashes and cold flashes. While hot flashes are widely known, chills can be just as uncomfortable, disrupting daily activities and sleep. (1)

Understanding why these chills occur and how to manage them can provide relief and improve quality of life during menopause.

Key Takeaways

Chills during menopause are caused by hormonal shifts, particularly estrogen fluctuations.
Managing temperature imbalances involves lifestyle changes, hydration, and sometimes medical treatments like hormone therapy.
Seeking professional help is essential when symptoms are severe, and alternative treatments can be considered for those avoiding hormone therapy.

What Are Menopause Chills?

Menopause is a time of transition, and it brings a variety of symptoms that can differ from woman to woman. One of these is chills, often linked to cold flashes. These episodes can be just as surprising and unsettling as hot flashes, but in the opposite direction.

When a woman’s body temperature suddenly drops, she might experience:

Uncontrollable shivering
A cold feeling, even when wrapped in blankets

So, what causes these chills? The hormonal shifts during menopause, particularly the decrease in estrogen, play a significant role in regulating body temperature. Estrogen helps maintain balance between hot and cold, so when levels drop, this system can be disrupted. As a result, the brain might misinterpret the body’s temperature needs, leading to sudden sensations of warmth or cold.

Understanding the Connection Between Chills and Hot Flashes

Hot flashes and chills may seem like polar opposites, but they’re actually closely linked. The core issue? Hormonal fluctuations. During a hot flash, the body feels overheated, leading to excessive sweating, flushed skin, and a rapid heartbeat. But after the hot flash subsides, some women experience the opposite — chills.

This “flip” in temperature regulation might be due to the body’s attempt to return to a stable temperature. As the body cools down after a hot flash, some women experience cold sensations, particularly if they were sweating heavily. The hormonal instability makes it difficult for the body to settle, bouncing between feeling too hot or too cold.

While both chills and hot flashes fall under the umbrella of vasomotor symptoms — those linked to blood vessel changes due to fluctuating hormone levels — the difference lies in the way the body reacts to the temperature extremes. Hot flashes are caused by the widening of blood vessels near the skin, whereas chills can result from the constriction of these vessels, leading to a drop in skin temperature.

Common Symptoms of Menopause and Their Impact on the Body

Menopause affects every woman differently, but some symptoms are more common than others. Hot flashes and night sweats are frequent complaints, with the latter often leading to sleep disturbances. These symptoms arise from estrogen fluctuations, which are also responsible for mood swings, fatigue, and changes in skin elasticity. (2)

However, the symptoms don’t end there. As estrogen levels drop, the body’s ability to regulate temperature is impaired, causing:

Sudden hot flashes
Night sweats
Unpredictable chills

The body can shift from feeling too hot one moment to too cold the next. After a hot flash or sweating episode, it’s not unusual to experience a chilly sensation. This can make it even harder to manage body temperature.

The most frustrating part? The unpredictability. Symptoms can strike at any time of the day or night, leaving women scrambling for ways to stay comfortable.

Why Do Some Women Experience Chills During Menopause?

The primary cause of menopause chills is the hormonal imbalance that comes with the reduction in estrogen levels. Estrogen is crucial for the regulation of the hypothalamus, the part of the brain responsible for temperature control. When estrogen decreases, the hypothalamus can become “confused,” leading to the body misjudging whether it’s too hot or too cold. This results in both hot flashes and chills.

As estrogen levels decline, the body also experiences a disruption in other systems. Vasomotor symptoms (like hot flashes and cold flashes) are some of the most direct and noticeable consequences of this disruption. The changes in the body’s ability to regulate temperature leave women struggling to maintain a comfortable balance.

Managing Menopause Chills: Tips and Strategies

Managing chills during menopause often requires a multi-pronged approach. While there’s no one-size-fits-all solution, there are several strategies that can help women cope with temperature instability.

1. Layered Clothing
Wearing layers allows for quick adjustments to changing body temperatures. Women can remove a sweater or throw on a jacket depending on how their body is reacting at any given time. Lightweight, moisture-wicking fabrics are especially helpful for keeping the body comfortable throughout the day.

2. Stay Hydrated
Hydration plays a key role in temperature regulation. Drinking enough water can help balance the body’s internal thermostat. It’s also crucial for managing other menopause symptoms, such as fatigue and dryness.

3. Cool Down Strategies
For some women, an ice pack or a fan can help alleviate chills during a cold flash. Placing an ice pack on the back of the neck or wrists can help the body regulate its temperature more effectively.

4. Hormone Replacement Therapy (HRT)
For many women, Hormone Replacement Therapy (HRT) is a go-to treatment for managing hot flashes and chills. HRT helps balance estrogen levels, which, in turn, helps the body regulate temperature. While it’s not suitable for everyone, it can be highly effective for those experiencing severe menopausal symptoms.

5. Non-Hormonal Treatments
For women who are not able to take HRT, there are non-hormonal treatments available. Medications such as SSRIs (Selective Serotonin Reuptake Inhibitors) and SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors) can help manage symptoms like hot flashes and mood swings, potentially reducing the severity of chills as well.

When to Seek Professional Help for Menopause Chills

While menopause chills are a common symptom, they don’t always need medical intervention. However, if the chills become severe, persistent, or accompanied by other concerning symptoms (like excessive weight loss, severe pain, or changes in vision), it’s time to seek professional help. A healthcare professional can help determine whether the chills are a normal part of menopause or if there may be an underlying health condition that needs addressing.

For women experiencing particularly troublesome symptoms, it may be worth consulting with a menopause specialist. These professionals can offer tailored advice and treatment options, such as hormone therapy, to help manage symptoms and improve quality of life.

Alternative Treatments for Menopause Symptoms (Without Hormone Therapy)

For women who cannot or prefer not to use hormone therapy, there are alternative treatments that might offer relief from menopause symptoms. These options can be helpful for managing physical and emotional symptoms like chills.

Cognitive Behavioral Therapy (CBT)

Particularly useful for women experiencing anxiety or depression related to menopause
Helps manage the emotional and psychological impacts, which can, in turn, improve physical symptoms, including chills

Herbal Remedies

Black cohosh is one example, studied for its potential to alleviate hot flashes
Some women find it helpful for managing menopause symptoms
Important: Always consult with a healthcare provider before trying herbal remedies, as they may interact with other medications or health conditions.

How Menopause Affects Women’s Health Long-Term

Beyond the immediate symptoms of menopause, it’s important to understand the long-term health risks associated with hormonal changes. Estrogen plays a critical role in maintaining bone density, cardiovascular health, and brain function. As estrogen levels decline, women become more vulnerable to conditions such as osteoporosis, heart disease, and cognitive decline.

For example, bone health becomes a particular concern as estrogen helps maintain bone density. After menopause, women are at increased risk of fractures due to decreased bone mass. Similarly, the drop in estrogen levels contributes to an increased risk of heart disease.

These long-term health risks underscore the importance of regular check-ups and a personalized treatment plan that takes into account individual health history and risk factors.

Final Thoughts

Dealing with chills during menopause isn’t easy, and no two experiences are alike. The root cause of these chills is the complex hormonal shifts that occur as a woman transitions out of her reproductive years.

Fortunately, there are various strategies to manage the discomfort, from lifestyle changes to medications and alternative therapies. While menopause can be a challenging time, with the right support and treatment, women can regain control over their bodies and approach this stage of life with confidence.

Book a consultation with Modern Menopause today to find effective solutions for managing menopause symptoms like chills.

FAQ

Can chills during menopause happen alongside hot flashes?

Yes, chills often occur after hot flashes. As the body experiences sudden warmth due to a hot flash, it may then cool rapidly, causing chills. This can feel like an extreme temperature shift and is linked to fluctuating estrogen levels, which impair the body’s ability to regulate temperature effectively.

Why do chills occur during menopause?

Chills during menopause are caused by hormonal changes, particularly the decrease in estrogen. Estrogen helps regulate body temperature, and its reduction can disrupt this balance, leading to sudden sensations of heat and cold. The brain misinterprets the body’s needs, triggering chills or shivers.

How can I manage chills if I experience them frequently?

Managing chills involves keeping a stable body temperature. Layering clothes and using blankets can help when chills occur. Staying hydrated and managing stress through relaxation techniques like deep breathing may also help reduce the frequency of these temperature fluctuations during menopause.

Are chills a common menopause symptom?

Chills are relatively common but are not always the first symptom women notice. They are more likely to occur when other menopausal symptoms, such as hot flashes or night sweats, are present. The hormonal changes in menopause often cause body temperature regulation to become unstable, leading to unpredictable temperature shifts.

Can non-hormonal treatments help with menopause chills?

Yes, non-hormonal treatments like Cognitive Behavioral Therapy (CBT) can be effective for managing the emotional impact of menopause symptoms, including chills. Herbal remedies such as black cohosh might also help, but it’s essential to consult a healthcare provider before using them due to potential interactions with other medications.

References

https://thebms.org.uk/wp-content/uploads/2015/10/Background-Oct2011.pdf
https://www.nia.nih.gov/health/menopause/what-menopause