Hot flushes—known as hot flashes in the US—are among the most common and frustrating symptoms women encounter during menopause or perimenopause. They’re often one of the very first signs announcing the arrival of perimenopause, typically alongside irregular periods. This sudden, intense wave of heat, typically accompanied by sweating and a flushed face, seems to strike out of nowhere, leaving you flustered and uncomfortable.
What’s worse? Trying to explain the sensation to someone who’s never experienced it. The term “a wave of sudden heat” doesn’t even begin to capture the all-encompassing, immediate discomfort—a heat that hijacks your body without warning, demanding your full attention. It’s not just warm; it’s an unrelenting, personal sauna session at the worst possible moment.
But what exactly is happening, and how can you manage these unwelcome moments? Let’s delve into the science and explore practical strategies, lifestyle tweaks, and natural remedies to help you feel more in control.
What are Hot Flushes, and Why Do They Happen?
Hot flushes are thought to occur due to hormonal changes, particularly fluctuating levels of estrogen, which affect the hypothalamus—your body’s temperature regulator. When the hypothalamus misfires, it signals your body to release heat unnecessarily, causing sudden sweating, skin redness, and an overwhelming feeling of heat. For some, these episodes last just a few seconds; for others, they can linger for several minutes.
Stress, caffeine, alcohol, and spicy foods are notorious triggers for hot flushes, making it crucial to identify what sets your symptoms into motion. By keeping a simple food and symptom journal, you can start connecting the dots—spotting patterns between what you consume and when a hot flush strikes.
While avoiding triggers helps, managing hot flushes isn’t just about dodging culprits. There are plenty of proactive steps you can take to stay cool, calm, and in control.
Practical Steps for Cooling Down
Layer your Clothing
Dressing in layers allows you to adjust to sudden temperature changes. Opt for lightweight, breathable fabrics like cotton or moisture-wicking materials, which help absorb sweat and keep you feeling dry. Keep a light cardigan or scarf nearby, so you can easily remove or add layers as needed.
Cold Mist Sprays
A cooling facial mist or spray bottle of chilled water can be a lifesaver during a hot flush. Keep one in your handbag, at your desk, or on your bedside table for instant relief.
Portable Fan
A small handheld fan offers immediate relief during a hot flush. Compact and effective, it’s easy to carry anywhere for those unexpected moments—perfect for keeping by your bed or in your bag.
Stay Hydrated
Drinking cold water throughout the day is a simple yet effective way to help regulate body temperature. If plain water doesn’t excite your taste buds, jazz it up by infusing it with refreshing slices of cucumber, mint, or citrus. For an even simpler option, brands like WaterDrop and Spruce offer naturally flavoured water enhancers—ideal for adding a splash of excitement to your hydration routine.
Chill your Pillow & Cotton Sheet
If night sweats are turning bedtime into a struggle, consider investing in a cooling pillow or placing a gel cooling pad under your pillowcase. Pair this with lightweight cotton sheets to easily toss aside thick duvets or blankets. Small adjustments like these can make a significant difference in a peaceful night’s sleep.
Diet and Supplements to Help Manage Hot Flushes
A balanced diet should be your first line of defence. Nutrient-rich foods provide essential vitamins, minerals, and compounds to regulate hormones and ease symptoms naturally. However, meeting all your nutritional needs through food alone can sometimes be challenging, especially for women in perimenopause and menopause, who often experience a natural depletion of several key vitamins and minerals through hormonal changes. Some of the most common ones include Calcium, Vitamin D, Magnesium, B Vitamins, and Zinc.
Vitamins & Minerals
Certain nutrients play a vital role for curbing hot flushes:
Vitamin E | A potent antioxidant, vitamin E may help reduce the severity of hot flushes while promoting healthy, glowing skin. Found in nuts, seeds, and spinach, it’s easy to incorporate into meals or snacks. |
Vitamin B12 | Vital for a healthy nervous system, B12 helps regulate stress responses and reduce hot flush intensity. Include foods like lean meats, eggs, and fortified cereals in your diet to support balanced energy. |
Magnesium | Magnesium, often called nature’s 'chill pill,' is especially important for women over 40 due to natural depletion, so increasing magnesium intake may help ease hot flushes and night sweats. Dark leafy greens, nuts, seeds, and whole grains are excellent sources. |
Omega-3 Fatty Acids
These anti-inflammatory powerhouses help reduce the intensity of hot flushes while promoting heart health. Include oily fish like salmon and mackerel or plant-based options like chia seeds and walnuts.
Phytoestrogen-Rich Foods
Phytoestrogens mimic estrogen, offering a natural way to balance hormones. Foods to incorporate include:
Soy products (tofu, edamame, tempeh)
Flaxseeds
Chickpeas, lentils, sesame seeds
Whole grains (oats, barley, rye)
Apples, carrots, and mung beans
Herbal Supplements
If your diet isn’t enough to curb symptoms, herbal supplements may provide relief. Always consult your GP or healthcare provider beforehand, as some supplements can interact with medications or medical conditions. Options include:
Black Cohosh | A popular herbal supplement to support hormonal balance that may help reduce the frequency and severity of hot flushes during menopause. It is believed to act on estrogen receptors in the body, offering a natural option for symptom relief. |
Red Clover | Rich in natural phytoestrogens, it mimics estrogen to ease menopausal symptoms. |
Soy Isoflavones | Found in soy-based foods or supplements, these compounds have estrogen-like effects and can be a valuable addition to your routine. |
Evening Primrose Oil | Often used to support hormonal balance and alleviate hot flushes during menopause. Rich in gamma-linolenic acid (GLA), it may help reduce inflammation and ease discomfort. |
Personally, I found a combination of Red Clover and Soy Isoflavones effective in reducing the intensity of my hot flushes. My mum swore by a daily soy yoghurt! Every woman’s experience is unique—it’s about exploring what suits your body best.
Long-Term Lifestyle Habits
Exercise Regularly
Before you groan and think, “Not another spin class or 2-hour cardio session!”—don’t worry. You don’t have to go extreme. Moderate exercise like brisk walking, swimming, or yoga is enough to help regulate body temperature and reduce stress, both of which can improve hot flush symptoms. Even everyday activities like gardening or housework count as moderate exercise. Personally, I love using a kettlebell for strength training, which is super important for menopausal women to help maintain muscle mass, support bone health, and regulate metabolism. I incorporate basic kettlebell swings every morning—not only does it elevate my heart rate for a mini cardio session, but it also gives me a full-body workout at the same time. Simple, effective, and doable!
Practice Stress Management
High stress can trigger hot flushes, something I quickly discovered in my own perimenopause journey. To manage this, I wholeheartedly recommend meditation. It’s a game-changer for becoming a calmer person and reducing those moments of stress. Plus, there are some great apps out there that guide you through mindfulness sessions, visualisations, and deep breathing exercises, so you don't need to be experienced at any of these. They are the perfect tools to help curb the frequency and severity of those uninvited waves of heat. Insight Timer is one of my personal favourites.
Keep a Symptoms Journal
Tracking when and where your hot flushes occur can help you identify triggers and patterns, making it easier to manage or avoid them altogether. A menopause symptom journal can also help you track other common symptoms at the same time.
Final Thoughts
Comments