As any woman going through the menopause knows, hot flushes can strike at any time, leaving you feeling overheated, flustered, and absolutely miserable.
Whether they’re mild or intense, managing them effectively can make a huge difference in your daily life. While there’s no instant cure, small lifestyle changes and simple strategies can help you stay cool and feel a bit more comfortable. Maybe one day they’ll come up with a solve-all that means women don’t have to deal with this!
1. Dress in layers you can easily remove.
Wearing light, breathable clothing makes it easier to cool down when a hot flush hits. Natural fabrics like cotton, linen, and bamboo help regulate body temperature better than synthetic materials. Layering is key, allowing you to remove clothing as needed, rather than feeling trapped in something too warm. If you’re prone to hot flushes at night, consider moisture-wicking pyjamas and breathable bedding. Lightweight duvets and cotton sheets can prevent overheating, making sleep more comfortable.
2. Keep a cooling spray or fan nearby.
A quick spritz of cool water can work wonders when a hot flush strikes. Keeping a facial mist or cooling spray in your bag means you can refresh yourself anytime. If you’re at home, try keeping a damp flannel in the fridge for instant relief. Portable fans, whether handheld or USB-powered, can also be a lifesaver — trust me on this one. Having one on your desk, in your bag, or by your bedside makes it easier to manage sudden temperature spikes.
3. Watch out for common triggers.
Hot flushes can be unpredictable, but certain triggers make them more likely to happen. Common culprits include spicy foods, caffeine, alcohol, and stress. Even a warm room or a hot drink can set one off unexpectedly. Keeping a diary of when your hot flushes occur can help you spot patterns. Once you know your personal triggers, making small adjustments, such as switching to decaf or avoiding heavy meals at night, can make a noticeable difference.
4. Practise deep breathing exercises.
Stress and anxiety can make hot flushes worse, but deep breathing techniques can help keep them under control. Slow, controlled breaths help regulate your nervous system, reducing both the frequency and intensity of flushes. Try inhaling through your nose for four seconds, holding for four, and exhaling through your mouth for six. Practising this daily, especially when you feel a flush coming on, can help you stay calm and cool.
5. Keep your environment cool.
Making small adjustments to your surroundings can help prevent hot flushes from feeling overwhelming. Keep a window open for fresh air, use a fan, or invest in an air conditioning unit if needed. A cooling pillow or mattress topper can also help regulate your body temperature at night. If you work in an office, speak to your employer about adjusting the room temperature or keeping a desk fan nearby. Small environmental changes can make a big difference in managing heat episodes.
6. Stay hydrated throughout the day.
Drinking plenty of water helps regulate your body temperature and reduces the intensity of hot flushes. Dehydration can make them feel worse, leaving you overheated and sluggish. Aim for at least 1.5 to 2 litres of water per day, sipping consistently rather than waiting until you feel thirsty. If plain water feels boring, try herbal teas or infused water with lemon, mint, or cucumber. You can even add a bit of sugar-free squash. Avoid sugary drinks, as they can cause spikes in body temperature and make flushes more intense.
7. Switch to a healthy, balanced diet.
What you eat can impact how often and how intensely you experience hot flushes. Diets rich in processed foods, sugar, and caffeine can trigger hormonal imbalances that worsen symptoms. On the other hand, nutrient-dense foods can help keep things stable. Focus on whole foods like leafy greens, nuts, seeds, and lean proteins. Foods high in phytoestrogens, such as flaxseeds, tofu, and soy products, may also help balance hormones and reduce hot flushes over time.
8. Avoid overheating with smarter exercise choices.
Exercise is great for managing symptoms, but high-intensity workouts can sometimes trigger hot flushes. If you find that intense cardio leaves you feeling too warm, consider lower-impact options like yoga, swimming, or walking. Exercising in a cool environment and staying hydrated during workouts can help keep body temperature stable. If you’re prone to overheating, try breaking up exercise into shorter sessions throughout the day instead of one long workout.
9. Try cooling supplements or herbal remedies.
Some supplements and natural remedies can help regulate body temperature and reduce the frequency of hot flushes. Magnesium, vitamin E, and black cohosh are commonly used to help manage symptoms, though results vary from person to person. Always check with a healthcare professional before trying supplements, especially if you’re on medication. Herbal remedies like sage tea and red clover have also been linked to improved symptom control, so experimenting with what works for you can be beneficial.
10. Reduce alcohol and caffeine intake.
Both alcohol and caffeine can trigger or worsen hot flushes by increasing body temperature and affecting hormone levels. If you notice that coffee or wine leads to more frequent flushes, consider cutting back or switching to alternatives. Opting for herbal teas, decaf coffee, or non-alcoholic drinks can help keep your body temperature more stable. If giving up caffeine completely isn’t an option, try reducing the amount or having it earlier in the day.
11. Practise mindfulness and stress reduction techniques.
Stress is a known trigger for hot flushes, so managing your mental well-being can have a positive impact. Mindfulness, meditation, and even simple relaxation techniques can help reduce the frequency and severity of episodes. Setting aside time for self-care — whether it’s through meditation, journaling, or a relaxing bath — can help regulate your nervous system and prevent stress-induced flushes. Even five minutes of deep breathing can make a noticeable difference.
12. Speak to a doctor about medical options.
If hot flushes are affecting your quality of life, there are medical treatments available. Hormone replacement therapy (HRT) is one of the most effective options, but it’s not suitable for everyone. Non-hormonal medications, such as certain antidepressants or blood pressure medications, have also been shown to help. If natural methods aren’t providing enough relief, speaking to a doctor can help you explore the best treatment options for your situation. There’s no need to suffer in silence — help is available, and finding the right approach can make a huge difference in how you feel.
