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?

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).

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.

• Menopause 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, can be prescribed for moderate to severe symptoms. Newer medications target the brain’s temperature center directly, helping to reduce hot flushes.