Hot flushes are a rollercoaster that nobody asked for, yet lots of us have them, especially during menopause. One minute you’re fine, and the next, you’re boiling over like a tea kettle. Hot flushes can feel overwhelming and unpredictable, but thankfully, there are ways to manage them. Read on for tips and tricks to help keep you cool, comfortable, and in control.

Hot flushes (also called hot flashes) are sudden feelings of heat that often cause sweating, flushing, and sometimes even chills afterward. These can happen throughout the day and night, which can disrupt sleep and affect mood.

Hot flushes are caused by hormonal changes, often during menopause, but treatments like chemotherapy and hormone therapy can also trigger them. When hormone levels drop, the body’s thermostat gets confused, triggering hot flushes.

Tips for coping with Hot Flushes

Managing hot flushes can be as simple as making a few lifestyle tweaks and having some cooling tools on hand.

1. Keep a Fan handy

Portable fans are a lifesaver for sudden waves of heat. This can be a classic folding fan like the ones we sell or an electric hand fan. Keeping one or both of these close by, can give you quick  relief and cooldown.

2. Dress in layers

One of the easiest ways to stay cool is to wear layers, especially clothes made of breathable fabrics like cotton, linen, or silk. Synthetic materials can trap heat and make a hot flush feel worse. With layers, you can quickly peel off an extra sweater or cardigan when a flush starts.

3. Avoid Triggers

Hot flushes can often be triggered by:

• Caffeine: Tea or coffee might make symptoms worse. Try switching to decaf or herbal tea.
• Spicy foods: While tasty, spices can set off a flush. See if reducing spicy foods helps.
• Alcohol: A glass of wine is tempting, but alcohol can be a big trigger. Consider a refreshing mocktail instead!

4. Stay Hydrated

Water is your best friend. Sip cold water throughout the day to stay cool, and keep a glass by your bed if you wake up feeling overheated at night.

5. Adjust your bedroom for night sweats

Hot flushes don’t stop when the sun goes down! Try keeping your bedroom cool, wearing lightweight nightwear, and using breathable sheets. Layered bedding also lets you adjust for comfort without disturbing your sleep.

6. Practice relaxation techniques

Stress can make hot flushes worse. Relaxation techniques like deep breathing, meditation, or even a quiet walk can help reduce stress and prevent flushes from happening too frequently.

Treatment Options for Hot Flushes

If lifestyle changes aren’t enough, there are medical options worth exploring with your doctor.

Non-Hormonal Medications

Certain medications, have shown promise in reducing hot flushes. They may take a few weeks to kick in and can have side effects, so speak with your doctor about what’s best for you.

Hormone Replacement Therapy (HRT)

HRT can be effective but isn’t suitable for everyone, especially for those who have had breast cancer. Your doctor can help you weigh the pros and cons based on your health history.

Cognitive Behavioural Therapy (CBT)

CBT can help manage the mental aspects of hot flushes, reducing both the frequency and intensity of symptoms. CBT has even been shown to improve overall mood and reduce stress.

Complementary Therapies

There are natural therapies that some people find helpful, though scientific backing varies:

– Hypnotherapy and acupuncture may offer relief.

– Herbal Remedies like black cohosh and soy isoflavones can help, but always discuss these with a doctor first.

– Mind-Body Practices like yoga and mindfulness meditation may help you relax and manage symptoms.

What triggers hot flushes?

Hot flushes are often triggered by hormonal changes, but certain foods and drinks—like caffeine, alcohol, and spicy dishes—can make them worse. Stress, warm environments, and even tight clothing can also set them off.

How long do hot flushes last?

Hot flushes can last from a few seconds to a few minutes, though some people experience them for years. Each person’s experience is unique, and duration varies widely.

Are there any natural remedies for hot flushes?

Yes, many find relief from herbal supplements, although the evidence is mixed. Black cohosh, evening primrose oil, and soy isoflavones are popular, but talk to your doctor to make sure they’re safe for you.

Can exercise help reduce hot flushes?

Yes! Regular exercise helps balance hormones and improve mood, both of which can help reduce hot flushes over time. Try light exercises, like walking, swimming, or yoga.

Is hormone replacement therapy (HRT) safe?

HRT can be effective for hot flushes, but it’s not for everyone, especially if you have a history of certain conditions like breast cancer. Talk to your doctor to understand if it’s right for you.

Managing hot flushes may take a bit of experimenting, but with the right mix of lifestyle adjustments and possibly medical help, you can find relief.

Here’s to staying cool, calm, and collected!