Experiencing sudden feelings of intense heat? We tell you more about menopausal hot flushes along with tips on staying cool, calm & collected
Hot flushes often go hand in hand with the menopause, which is the time when your periods naturally stop, but can sometimes be brought on by medical reasons such as chemotherapy or having your ovaries removed during surgery. They’re one of the most common menopausal symptoms (although not everyone experiences them) and can happen in the lead up to menopause (perimenopause) as well as afterwards (postmenopause).
But what exactly are hot flushes, and how can you help beat the heat?
What are hot flushes?
More than just feeling a bit warm, hot flushes (also known as hot flashes) are different for everyone. Here are some of the symptoms that may be experienced:
- A sudden feeling of heat, usually in your face, neck and chest
- Red flushing or blotchiness in your skin
- Sweating
- A raised heartbeat
- Dizziness
- Feeling cold after the heat has gone away
- Changes in your mood or a feeling of anxiety
- Reduced concentration
They can sometimes happen at night, when they’re known as night sweats, which can involve waking up drenched in sweat and needing to change night clothes or bedding.
How long do hot flushes last?
Hot flushes usually come on suddenly and can last anywhere from a few seconds to a few minutes, or sometimes even longer. Some people might only experience them occasionally or a few times a week. But for others, they can happen daily or several times an hour. It varies from person-to-person and can change depending on what stage of menopause you’re in.
What causes hot flushes?
It’s not fully known what causes hot flushes, but it’s thought to be linked to the drop in oestrogen levels that happens around menopause, which affects the way your body regulates temperature.
They may come on spontaneously, or could be triggered by the environment or common lifestyle factors, including:
- Drinking alcohol
- Drinking caffeine
- Eating spicy food
- Smoking or being exposed to second-hand smoke
- Feeling stressed or anxious
- Wearing tight or thick clothing
- Hot temperatures
How can you manage hot flushes?
For some people, hot flushes may feel mild and pass without them really noticing. For others, they can be more severe, causing disruption to daily activities and having a negative effect on mood and overall quality of life. Night sweats can cause sleep disturbances which may make you feel more tired and fatigued and affect concentration.
But don’t worry, there are several ways to help manage hot flushes, from practical tips and lifestyle changes to medication you may be able to get from your doctor. Here are some things you could consider:
Avoiding triggers
It may help to avoid common hot flush triggers, such as:
- Alcohol
- Caffeine
- Spicy food
Keeping a diary or log of when your hot flushes happen could help you spot what might be triggering them in your case. But it’s worth noting that sometimes there might not be an obvious trigger and hot flushes can just come on spontaneously.
Finding ways to stay cool
Hot flushes can feel uncomfortable and overwhelming when they happen, so here are some of our top tips for helping you feel cool:
- Wear light layers that you can remove and put back on easily depending on your temperature (choosing natural fabrics such as cotton and linen can help your skin to breathe)
- Keep your bedroom cool at night and layer your bed linen with light sheets and blankets rather than opting for one heavy duvet
- Try using a fan at home or at work. There are also a range of handheld or portable options like this wearable neck fan that you could pop in your bag when you’re on the go
- Spritz on a cooling spray to help you feel more comfortable in the moment. Or give a cooling compress or cooling bracelet a go
- Take lukewarm showers, rather than hot showers, to help keep your body temperature neutral
- Try sipping ice water or a cold drink at the start of a hot flush
Making lifestyle changes
As well as practical tips, there are lifestyle changes you could try that can also help with wider menopausal symptoms, not just hot flushes.
- Eat a varied and balanced diet that includes at least five portions of fruit and veg a day
- Exercise regularly** (aim for 150 minutes of moderate intensity activity a week) to support your overall physical and mental wellbeing. From joining a fitness class to working out at home, there are plenty of ways to build exercise into your routine
- Find ways to help manage everyday stress, such as mindfulness, meditation or relaxation exercises. Speak to your GP if you’re experiencing long-term stress (chronic stress)
- Avoid second-hand smoke or quit smoking (if you do smoke) since this is a known trigger of hot flushes and is harmful to your overall health. Here are some tips for helping you quit
Medical treatments
If self-help techniques and lifestyle changes like the above aren’t easing your symptoms and your hot flushes are having a negative effect on your life, you may want to consider medical options with the support of your GP.
Hormone replacement therapy (HRT)
Hormone replacement therapy (HRT) is a treatment that can help relieve most symptoms of menopause and perimenopause, including hot flushes and night sweats. It works by replacing the hormones that are at low levels during this time. It’s available in a range of formats including tablets, skin patches, sprays, gels, vaginal creams and pessaries.
As with any medicine, HRT comes with some potential side effects and risks, though many find these are outweighed by the benefits. Your doctor or nurse can discuss any concerns you may have and can advise on which format may be suitable for you, if you’re interested in taking HRT.
You can also access HRT from our Boots Online Doctor Menopause & HRT Treatment service following a consultation to check if it’s suitable for you.^
Non-hormonal treatments for hot flushes
If you cannot, or choose not to, opt for hormonal medication, there are some non-hormonal medications available to help with hot flushes, depending on your symptoms. Speak to your GP for further advice and support.
In some cases, cognitive behavioural therapy (CBT) is recommended – a popular type of talking therapy which aims to help you change the way you think and feel about situations. CBT can help you learn calmer or more neutral responses to hot flushes, helping you to feel more able to cope with their effects on your life.
Alternative remedies for hot flushes
You may have heard of complementary therapies for menopause, including traditional herbal remedies such as black cohosh and red clover. Although there’s no clinical evidence to support that these work for menopause, some have been used for several years as a traditional remedy.
Some alternative remedies can interact with other medicines, so it’s advised to speak to your pharmacist or GP if you’re thinking about taking herbal remedies or other complementary therapies for menopause symptoms.
How can Boots help with the menopause?
At Boots, we’re here to support you whatever stage of menopause you’re in and you can find further advice and services on our Menopause Health Hub.
It may help to hear about other people’s experience of menopause, which is why we have a whole YouTube series called The Menopause Conversations. Listen to host Genevieve Nikolopulos and guests, Sandie Roberts and Dr. Shahzadi Harper discussing all things hot flushes in the video below:
We also have a range of menopause support products, from cooling sprays to menopause supplements^^ specifically designed to support you during this stage of life.
Here are some products to consider:
Remember, if hot flushes are getting in the way of life, reach out to your GP or Boots Online Doctor for support.
