Hot Flushes During Menopause: Causes and Effective Tips for Relief
Hot flushes are the most common symptom of menopause, affecting about 80% of women. They occur especially in late perimenopause and postmenopause. Hot flushes appear suddenly and unexpectedly, often disrupting daily life. The intensity of the symptoms varies greatly from one woman to another; for some, they are merely unpleasant, while others experience severe discomfort. But what exactly are hot flushes, why do they occur, and how can you effectively alleviate them?
What Are Hot Flushes?
Hot flushes are sudden, intense sensations of heat, often felt in the face, neck, and upper body. They can be accompanied by heavy sweating, and sometimes women feel nervous, experience heart palpitations, or feel dizzy. These heat surges usually last only a few minutes, but they can happen so frequently that they disrupt your day (and often your night).
Why Do Hot Flushes Occur?
With the onset of menopause, estrogen levels in the body decrease, which affects the brain’s temperature regulation center. The hypothalamus—essentially our “thermostat”—suddenly receives a signal that the body is overheated, even when that’s not the case. As a result, blood vessels dilate, and the body begins to release excess heat through sweating.
Hot flushes, the most common symptom of menopause, can be disruptive and intense. Fortunately, relief is possible: lifestyle adjustments and relaxation techniques can help, but for more severe cases, menopausal hormone therapy (MHT) is the most effective solution, reducing hot flushes by up to 90% within weeks.
What Can You Do to Relieve Hot Flushes?
Fortunately, there are ways to reduce the frequency and intensity of hot flushes:
- •Exercise & Sports: Regular activities like walking, swimming, or cycling can help manage hot flushes. Yoga and Tai Chi, with their calming breathing techniques, can also have a positive effect on your body.
- •Adjust Your Diet: Many women find that alcohol, caffeine, or spicy foods intensify their hot flushes. It’s worth reducing these triggers and observing the effects.
- •Practical Clothing: Wear breathable, loose-fitting clothes to better respond to temperature changes. Layering is especially practical, allowing you to easily add or remove layers.
- •Relaxation Techniques: Stress can intensify hot flushes, so relaxation exercises like meditation, breathing techniques, or progressive muscle relaxation can help you manage daily life more calmly and reduce symptoms.
- •Optimize Sleep: Hot flushes can disrupt sleep, especially at night. Ensure a comfortable, cool sleeping environment—not only does this help with nighttime hot flushes, but it also improves sleep quality overall.
- •Herbal Supplements: Herbal remedies like soy isoflavones, black cohosh, and red clover are often used to relieve symptoms. However, it’s important to consult your doctor beforehand to ensure these supplements suit your individual needs.
- •Menopausal hormone therapy (MHT) is proven to be the most effective treatment for menopause symptoms, offering relief you don’t need to wait for. It can reduce hot flushes by up to 90% within just a few weeks, allowing you to regain control before the symptoms become overwhelming. Talk to your doctor to see if MHT is the right choice for you.
- •Non-Hormonal Medication: If hormone therapy is not an option, other prescription medications, such as antidepressants or specific blood pressure medications, can be prescribed for moderate to severe symptoms. Newer medications target the brain’s temperature center directly, helping to reduce hot flushes.
Sources:
Saira Kahn, Ekta Kapoor, Stephanie Faubion, (2023), Vasomotor Symptoms During Menopause: A Practical Guide on Current Treatments and Future Perspectives. Int J Womens Health. 2023 Feb 14;15:273-287. doi: 10.2147/IJWH.S365808. URL
Avis NE, Crawford SL, Greendale G. Study of Women's Health Across the Nation. Duration of menopausal vasomotor symptoms over the menopause transition. JAMA Intern Med. 2015 Apr;175(4):531-9. doi: 10.1001/jamainternmed.2014.8063. URL
Gunter, Jan (2021): The Menopause Manifesto: Own Your Health With Facts and Feminism, Citadel Press 2021.
Schilling C, Gallicchio L, Miller SR. Current alcohol use, hormone levels, and hot flushes in midlife women. Fertil Steril. 2007 Jun;87(6):1483-6. doi: 10.1016/j.fertnstert.2006.11.033. URL
van Driel CM, Stuursma A, Schroevers MJ et al. BJOG. 2019 Feb;126(3):330-339. doi: 10.1111/1471-0528.15153. Epub 2018 Mar 15. URL
Avis NE, Crawford SL, Greendale G. Study of Women's Health Across the Nation. Duration of menopausal vasomotor symptoms over the menopause transition. JAMA Intern Med. 2015 Apr;175(4):531-9. doi: 10.1001/jamainternmed.2014.8063. URL
