So how are hot flushes linked to menopause and how can you help with them?
Hot flushes are one of the most common and recognisable symptoms of menopause. They can range from mild to severe, often affecting a woman’s daily routine, sleep quality, and overall well-being. Understanding why hot flushes occur and learning effective strategies to manage them can make a significant difference during menopause.
This blog looks at the causes of hot flushes during menopause and provides practical tips and treatments to help you stay comfortable and in control.
What Are Hot Flushes?
Hot flushes are sudden feelings of intense heat that can affect the face, neck, and chest. They may be accompanied by sweating, flushed skin, and a rapid heartbeat. When they occur at night, they’re referred to as night sweats.
Why Do They Happen?
Hot flushes are caused by declining oestrogen levels during menopause, which affect the hypothalamus—the part of the brain that regulates body temperature. The hypothalamus becomes more sensitive to minor temperature changes, triggering a sudden heat response even when it’s unnecessary. (NHS - Menopause Symptoms)
How Long Do Hot Flushes Last?
The duration and frequency of hot flushes vary widely among women. For some, they may last a few months, while others may experience them for several years. Factors like stress, diet, and lifestyle can influence their severity and duration.
Practical Tips to Manage Hot Flushes
While hot flushes are a natural part of menopause, there are several effective ways to manage them:
1. Identify and Avoid Triggers
Certain foods, drinks, and environmental factors can worsen hot flushes. Common triggers include:
Spicy foods
Alcohol
Caffeine
Smoking
Stress
Warm environments
Keeping a symptom diary can help you identify and avoid your specific triggers.
2. Dress in Layers
Wearing lightweight, breathable fabrics and dressing in layers allows you to adjust your clothing as needed when a hot flush occurs.
3. Keep Cool
Use a fan or open a window for ventilation.
Carry a cooling spray or damp cloth to apply to your face and neck when needed.
Drink cold water throughout the day.
4. Relaxation Techniques
Stress can worsen hot flushes, so practising relaxation methods can help. Techniques such as yoga, mindfulness meditation, and deep breathing exercises have been shown to reduce the frequency and intensity of hot flushes. (NHS - Managing Hot Flushes)
5. Maintain a Healthy Lifestyle
Exercise Regularly: Physical activity improves overall health, reduces stress, and may help regulate body temperature.
Eat a Balanced Diet: Focus on whole grains, fruits, vegetables, and lean proteins. Foods rich in phytoestrogens, such as soy, flaxseeds, and chickpeas, may help balance hormones.
Stay Hydrated: Drinking plenty of water can help regulate body temperature and keep you cool.
6. Improve Sleep Environment
If night sweats are disrupting your sleep:
Use lightweight, moisture-wicking bedding.
Keep your bedroom cool by using a fan or air conditioning.
Avoid heavy meals, alcohol, and caffeine before bed.
Medical Treatments for Hot Flushes
If lifestyle changes aren’t enough to manage hot flushes, medical treatments can provide relief. These include:
1. Hormone Replacement Therapy (HRT)
HRT is one of the most effective treatments for hot flushes during menopause. It works by replacing the hormones that decline during menopause, stabilising body temperature regulation. (NHS - HRT Overview)
2. Non-Hormonal Medications
For women who cannot or prefer not to use HRT, non-hormonal options are available. These include:
Certain antidepressants (e.g., SSRIs or SNRIs) that can reduce hot flush intensity.
Clonidine, a medication typically used for blood pressure but effective for some women in managing hot flushes.
3. Alternative Therapies
Herbal remedies like black cohosh or red clover may help some women, though evidence of their effectiveness is mixed. Always consult a healthcare professional before trying supplements.
When to Seek Professional Help
While hot flushes are a natural symptom of menopause, severe or prolonged episodes can significantly affect quality of life. Consider consulting a menopause specialist if:
Hot flushes interfere with your sleep or daily activities.
You’re experiencing other severe menopause symptoms.
Lifestyle changes and over-the-counter remedies aren’t effective.
At Surrey Menopause Clinic, we offer personalised advice and treatments to help you manage hot flushes and other menopause symptoms effectively. Contact us here to book a consultation and take control of your menopause journey.
Why Managing Hot Flushes Matters
Hot flushes during menopause can be disruptive, but they don’t have to control your life. With the right strategies, lifestyle adjustments, and medical support, you can reduce their impact and improve your overall well-being.
If you’re struggling with hot flushes, the team at Surrey Menopause Clinic is here to help. From tailored treatment plans to lifestyle guidance, we’ll support you every step of the way.
Comments