Hot flushes are probably the symptom that menopause is best known for.  It’s estimated that around 80% of females experience hot flushes and night sweats during menopause.  Hot flushes may occur before menopause (before your periods stop) and can continue to occur in females over 60 years of age. 

Some women barely notice their hot flushes or consider them a minor annoyance. But for others they can have a huge impact on their quality of life. There is nothing that can smash your self confidence more than sitting in a meeting, talking in front of a room full of people or even being out on a night out when a hot flush takes hold.

Here are a few facts and figures to help you understand what is happening when you’re sweating through a hot flush and more importantly what are your options to treat them.

Hot Flushes or Hot Flashes.  

They are commonly known as hot flushes in the UK, Europe and Australia and hot flashes in the US and Canada.

So what is a hot flush?

A hot flush is a feeling of intense heat, not caused by external sources, paired with sweating and flushed skin.  Hot flashes can appear suddenly, or you may feel them coming on. 

What causes a hot flush?

It’s not exactly clear what causes hot flushes.  However there is clear evidence that hot flashes result from hormonal changes in the body.  Research suggests that hot flashes occur when decreased estrogen levels cause your body's thermostat (hypothalamus) to become more sensitive to slight changes in body temperature. When the hypothalamus thinks your body is too warm, it starts a chain of events — a hot flush — to cool you down.

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So what does a hot flush feel like?

Hot flushes are described as a feeling of heat that usually starts in the chest and spreads upwards to the neck and head.   They can come and go and may last from a few seconds to minutes. Some women experience sweating at the same time or after hot flushes.   During  hot flush you may experience:

• tingling in your fingers

• your heart beating faster than usual

• your skin feeling warm, suddenly

• your face getting red or flushed

• sweating, especially in the upper body

What can trigger a hot flush?

Hot flush triggers vary from person to person, but there are some broad commonalities  and avoiding these triggers can help you prevent hot flushes and night sweats before they take hold.  Some common ones include:

• drinking alcohol

• consuming products with caffeine

• eating spicy foods

• being in a hot room

• feeling stressed or anxious

• wearing tight clothing

• smoking or being exposed to cigarette smoke

How can I treat my hot flushes?

There are a number of different approaches you can take to reduce or eliminate your hot flushes.

• HRT

Hormone treatments (sometimes called menopausal hormone therapy, or MHT) can take the form of pills, patches, rings, implants, gels, or creams.  HRT can be a very effective treatment for hot flushes in women who are able to use it.   Talk to your doctor about HRT and how it can help you.

• Alternative Therapies

There are a number of alternative therapies that are said to help with hot flushes: 

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• Acupuncture is said to improve the severity and frequency of their hot flushes, it is recommended that a course of a minimum 4 weeks is best.   On top of that –  benefits were still felt six months after treatment.

• Meditation can also be very successful in helping manage stress levels. Stress is a common hot flash trigger for many women so having tools to help you manage your stress levels can help.

• Hypnotherapy can also effectively help women manage their menopause symptoms including hot flushes naturally.

• Herbs and Supplements - although there is very limited research around the effectiveness of natural herbs for treating hot flushes many women swear by them.  We strongly recommend talking to a professional to make sure you get the right supplements or herbs for you.

We will be running some sessions soon with a naturopath where we delve into this more.  In the meantime, chat to your natural therapist about the best course of treatment for you.  

And, to find a therapist near to you, check out The Menoplace Directory for practitioners who have experience in dealing with perimenopause and menopause.

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• CBT (Cognitive Behavioural Therapy)

Can help you manage the negative feelings associated with hot flushes.

• Lifestyle changes

As with everything menopause, looking after yourself can make a huge difference.  In particular with hot flushes the following can make a difference:

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• Alcohol can be a trigger so reducing your alcohol intake  can help (remember this can be short term only)

• Exercise, exercise, exercise.

• Keep hydrated - you should be drinking a minimum of 1.5 - 2 litres of water a day. 

• Eating a healthy well balanced diet.

• Sleep and lots of it (and yes we know this is easier to say than do)

Tips from the Menoplace community

• Dress in layers, even on the coldest days, so you can adjust your clothing to how you’re feeling.

• Drink loads of water - being hydrated is said to help.   Try having ice water handy and sip when you start to feel a hot flush coming on.

• At bedtime try wearing cotton PJs, use cotton bed linen and keep a cold pack on your bedside table.

• Keep a diary of triggers to help you identify what could be causing or making your hot flushes worse.

• Buy a handheld fan and keep it in your bag at all times.  We like these ones from amazon https://www.amazon.com.au/JISULIFE-Handheld-Portable-Rechargeable-Cooling-White/dp/B09WV2TW65?th=1

When should I see a Doctor?

If hot flushes are affecting your daily life or night time sleep, consider seeing your doctor to discuss treatment options.