Is it just us, or is it getting warm in here? If you’re in midlife, you might be experiencing those sudden waves of heat known as hot flushes. These bursts of warmth are a common symptom of menopause, and while they’re a natural part of the transition, they can be exhausting, embarrassing and extremely uncomfortable. Today we are going to dive into what hot flushes are, why they happen, and the best part? What you can do to manage them.

Hot flushes are sudden episodes of intense heat that usually affect your upper body, particularly the chest, neck, and face. These episodes often cause sweating, and your skin may turn red. Once the hot flush ends—which can last anywhere from a few seconds to several minutes—you might feel a chill as your body cools down.

Hot flushes are one of the mos common menopause symptoms with more than 80% of women experience these waves of heat during menopause. While they’re a
typical byproduct of fluctuating hormones, the fact that they’re common doesn’t make them any easier to deal with. Hot flushes can be particularly disruptive if they occur frequently throughout the day, as they do for many women.

The primary culprit behind hot flushes is the decrease in estrogen levels that occurs during menopause. This hormonal shift affects your brain’s ability to regulate body temperature, making it more sensitive to slight changes. As a result, your body reacts by suddenly increasing your core temperature, leading to a hot flush.

The French have a phrase for these episodes: bouffées de chaleur, which translates to “puffs of heat,” perfectly describing their short-lived yet intense nature.

Everyone experiences menopause differently, so your symptoms might vary from someone else’s. While some women only experience occasional hot flushes, others report additional symptoms such as: Dizziness

• Nausea
• Headaches
• Increased sweating
• Flushed or red skin
• A rapid heartbeat
• Post-flush chills
• Rush of anxiety
  

These accompanying symptoms can make hot flushes even more uncomfortable and challenging to manage.

Hot flushes tend to become more intense as you approach the later stages of perimenopause, especially when your periods become irregular or stop altogether. Interestingly, they often subside when your period returns, and they typically diminish entirely once you’ve reached menopause. However, night sweats—hot flushes that occur during sleep—can start earlier in the menopausal transition and persist throughout.

While hot flushes are a natural part of menopause, there are several strategies you can use to reduce their frequency and severity:

Exercise Regularly: Physical activity can help regulate your body’s response to temperature changes. By sweating during exercise, you may experience fewer hot flushes throughout the day.

Manage Stress: Stress can trigger hot flushes by increasing your body’s cortisol levels, which raises your core temperature. Engage in stress-reducing activities like deep breathing, mindfulness, or yoga to help keep hot flushes at bay.

Wear Breathable Clothing: Opt for loose-fitting clothes made of natural fabrics like cotton or linen and even try layering. This allows you to take off layers easily to adjust to your temperature. Try and avoid tight clothing as much as you can as it
traps in heat and exacerbates hot flushes.

Mind Your Diet: Certain foods, such as spicy dishes, can temporarily raise your body temperature, triggering a hot flush. Alcohol and caffeine can also worsen symptoms, so try to limit these, especially in the evening.

Stay Cool: Keep your living environment cool by lowering the thermostat and using fans to circulate air. At night, consider placing an ice pack under your pillow and flipping it to the cool side when you start to feel warm.

Understanding what triggers your hot flushes is crucial in managing them effectively. Consider keeping a journal to track when they occur and what might have triggered them. This can help you identify patterns and avoid situations that exacerbate your symptoms.

“Your body is your best guide,” says Dr. Samantha Grey, a gynecologist specialising in menopause. “By tuning in to what feels good and what doesn’t, you can better manage symptoms like hot flushes and improve your overall well-being.”

Hot flushes might be a common part of menopause, but they don’t have to control your life. By understanding what’s happening in your body and making a few lifestyle adjustments, you can manage these symptoms and stay cool—even when the heat is on.