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We’ve all heard of hot flashes, but why do they happen and what can you do to ease the symptoms? It’s time to tackle them together
Summary
1What are hot flashes?
If you’re no stranger to them, you’ll define them as sudden and intense feelings of heat that can cause sweating, flushing…
2Why do hot flashes happen?
With all the changes in hormones, it’s no surprise your body starts changing. Research suggests that decreased oestrogen…
3What are night sweats?
Night sweats can happen during menopause without hot flashes during the day. You might wake up drenched in sweat…
If you’ve ever found yourself in the middle of a hot flash, you’re not alone. Over 80% of women experience hot flashes at some point during menopause.1
These flashes of heat can be uncomfortable, sometimes impacting day-to-day activities, your sleep and your confidence. It’s a challenging time and we’re not here to take that away from you. We’re here to help you understand why this is happening and what lifestyle changes you can make.
What are hot flashes?
If you’re no stranger to them, you’ll define them as sudden and intense feelings of heat that can cause sweating, flushing and palpitations.2
Usually, the hot sensation starts in your face or chest and spreads throughout the whole body. They can also make your skin redden and feel hot to the touch, which is where the term ‘hot flash’ – or sometimes ‘hot flush’ comes from. They can last a few seconds to several minutes but sometimes last for almost an hour, ranging from a couple a day to one a week.3
Hot flashes can start a few years before menopause, and can continue for a few years after your last period.1
Why do hot flashes happen?
With all the changes in hormones, it’s no surprise your body also starts changing. Research suggests that decreased oestrogen levels lead to the production of higher amounts of other hormones in response.1
This causes your body’s ‘thermostat’ to become more sensitive to small changes in body temperature and affects its ability to regulate that temperature.1
What are night sweats, and why do they happen during menopause?
Night sweats can happen during menopause without hot flashes during the day. You might wake up drenched in sweat with soaking sheets, and it can be hard to cool off, calm down and get back to sleep.2
By interrupting your sleep, night sweats can affect your mood, stress, anxiety, and concentration the following day. They can be so disruptive to your sleep that it’s believed 44% of women in menopause with severe night sweats meet the criteria for chronic insomnia.4
Your oestrogen levels are at their lowest during the night which can stop your body from regulating temperature as it should, resulting in night sweats.4
7 lifestyle changes to help you with hot flashes and night sweats
- Try cognitive behavioural therapy (CBT): it’s time to start deep breathing now more than ever. CBT is thought to help you deal in moments of hot flashes. In fact, one study referenced with 40 women found those who feel anxious, stressed or embarrassed about having them tend to experience them more often.5
Some simple, yet effective CBT techniques to try are meditation, slow breathing and guided imagery. This isn’t something that will help overnight, just like any new skill it requires practice. - Give black cohosh a go: one study on 80 women found that after taking black cohosh for eight weeks, the severity of their hot flashes had reduced from the first week.6 Some medicines can interact with this, so double check before taking.
- Speak with your GP about medication: HRT and even some antidepressants can help control your inner thermostat.2 You’ll need an assessment from your GP first, so jot down any questions you have beforehand as the more prepared you are, the better.
- Watch your diet: spicy foods, caffeine, smoking and alcohol can all be triggers of hot flashes.7 So understanding what nutrition is best for you could work wonders. Plus there’s thought to be a link between being overweight and having more frequent hot flashes.8
- Embrace natural fabrics: fibres like cotton and bamboo can help keep you cool by drawing moisture away from your body8 – this is true for bedding and clothes (and is a great excuse to go shopping). Wearing layers is also ideal as you can quickly whip a couple off if you’re having a hot moment.
- Keep your space cool: particularly at night when your flashes happen. Try sleeping with a fan on or having a cool shower before getting into bed.
- Exercise regularly: keep your workouts simple, like walking, to help reduce the symptoms of hot flashes.8 This can also help you maintain your weight, which we know can help reduce flashes.
The final say
Now your hot flashes are hopefully getting a bit more under control, let’s dive into our favourite products to help support you during menopause.
If you find that hot flashes negatively affect your sleep or daytime activities, always ask your GP for help and advice.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Bansal R, Aggarwal N. Menopausal Hot Flashes: A Concise Review. Journal of Mid-Life Health. 2019;10(1):6–13.
2. NHS. Symptoms - Menopause [Internet]. NHS. 2022. Available from: https://www.nhs.uk/conditions/menopause/symptoms/ 3. KRONENBERG F. Hot Flashes: Epidemiology and Physiologya. Annals of the New York Academy of Sciences. 1990 Jun;592(1):52–86.
4. Lee J, Han Y, Cho HH, Kim MR. Sleep Disorders and Menopause. Journal of Menopausal Medicine [Internet]. 2019 Aug 1;25(2):83–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6718648/#:~:text=There%20are%20many%20possible%20causes
5. Ayers B, Smith M, Hellier J, Mann E, Hunter MS. Effectiveness of group and self-help cognitive behavior therapy in reducing problematic menopausal hot flushes and night sweats (MENOS 2). Menopause: The Journal of The North American Menopause Society. 2012 Jul;19(7):749–59.
6. Mehrpooya M, Rabiee S, Larki-Harchegani A, Fallahian AM, Moradi A, Ataei S, et al. A Comparative Study on the Effect of “Black Cohosh” and “Evening Primrose Oil” on Menopausal Hot Flashes. Journal of Education and Health Promotion [Internet]. 2018 Mar 1;7(36). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868221/
7. Managing menopause symptoms with nutrition and diet [Internet]. British Nutrition Foundation. Available from: https://www.nutrition.org.uk/nutrition-for/women/menopause/managing-menopause-symptoms-with-nutrition-and-diet/
8. NHS. Menopause - Things you can do [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/conditions/menopause/things-you-can-do/
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