Hot Flushes, what is the big deal?
On the surface, when you hear someone mention the phrase ‘hot flush’ you might think it’s all a bit of a fuss about nothing. So you feel a bit hot and sweaty. And? Even some women in menopause who don’t suffer from them can be a bit dismisive.
But imagine you are at work, doing what you normally do. Maybe you are presenting to a board room full of mostly male directors. And out of nowhere a huge wave of heat floods your body, radiating from the inside out. Today it's so overwhelming you feel dizzy and your heart races. Then the sweat starts and in no time at all your upper back and armpits are drenched and there are beads of sweat above your upper lip. As you try and breath through the seconds/minutes it can last you look around you knowing that the people you are presenting to are wondering why you have stopped talking and then, you think, some of your audience realise - aha - she is not as young as she looks
And this is not a one off attack - it happens several times a day and always when you are under pressure, particularly if you are in public.
Hot flushes and night sweats are common symptoms of menopause that many women experience, sometimes years before menopause and often continuing into post-menopause. These symptoms can be really tough to deal with, especially when they start affecting your sleep and overall well being. And while night sweats can be a normal part of menopause, they can also be connected to other health conditions, so it’s important not to just suffer through them.
What Are Hot Flushes?
Hot flushes are sudden, intense waves of heat that often come with sweating, a flushed face or chest, a faster heart rate, mood changes, and even brain fog. They can last anywhere from 30 seconds to 5 minutes and may occur multiple times a day – or night (when they’re called night sweats). According to the NHS, they usually begin a few years before menopause and can continue for several years afterward.
What Causes Hot Flushes?
The main culprit behind hot flushes and night sweats is hormonal changes. As your oestrogen levels drop during menopause, the brain’s temperature-regulating centre (the hypothalamus) becomes more sensitive to temperature changes. This causes your body to overcompensate by triggering a hot flush or night sweat to cool you down.
Why Do Some Women Experience More Hot Flushes Than Others?
There are a few factors that can influence how often or intensely you experience hot flushes:
Lifestyle: Things like alcohol, caffeine, spicy foods, smoking, and high stress levels can make hot flushes worse (NHS).
Weight: If you’re carrying extra weight, you may experience more hot flushes. A study in Obesity Reviews found that a higher BMI is strongly linked to more frequent hot flushes.
Medications: Some medications, such as antidepressants or treatments for cancer, can also contribute to hot flushes (Mayo Clinic).
Genetics and Ethnicity: Research shows that hot flushes may be more common or severe in some ethnic groups. For instance, women of African heritage often experience more intense hot flushes, while women of Asian descent tend to report fewer.
How Can You Manage Hot Flushes and Night Sweats?
Track and Avoid Triggers: Start a diary to keep track of your triggers, like caffeine, alcohol, spicy foods, or sudden temperature changes. The NHS has great tips on how to manage your symptoms through small lifestyle tweaks.
Lifestyle Adjustments: Reducing stress, maintaining a healthy weight, and taking time to manage your daily pressures can make a big difference. Harvard Health recommends making mindful changes to daily habits to help manage hot flushes.
Practical Solutions to Stay Cool:
Opt for breathable fabrics like cotton, linen, and silk (Menopause Society).
Layer your clothing to help regulate your body temperature (Mayo Clinic).
Switch to lighter bedding, like cotton sheets, to avoid overheating at night (National Sleep Foundation).
Cooling fans, sprays, and lukewarm showers can also provide relief during a hot flush. The NHS recommends cooling techniques to help soothe your symptoms.
How Can Magnificent Menopause Help?
It’s easy to say, “I’ll cut out coffee” or “I’ll reduce my stress,” but let’s face it – life’s busy! That’s why support is so important. At Magnificent Menopause, I offer a 9 Week Natural Menopause Method, which includes:
Personalised health and nutrition advice that targets your unique symptoms.
Access to a library of menopause-friendly movement videos to boost strength, fitness, and reduce stress.
One-on-one consultations with me, Caroline Pringle, Natural Menopause Mentor, to discuss your symptoms and offer tailored support.
If you’re ready to take charge of your menopause journey and feel empowered throughout this transition, book a free discovery call with me today. Together, we’ll manage your symptoms and help you thrive during menopause.
Important Note:
Hot flushes and night sweats can sometimes be linked to thyroid problems or other health issues. If you’re concerned, always check in with your GP to rule out other conditions. The Mayo Clinic recommends seeing a healthcare provider if you experience sudden or severe symptoms to ensure peace of mind.
References:
NHS - Hot Flushes and Night Sweats: https://www.nhs.uk/conditions/menopause/symptoms/
Menopause Journal: Hormonal changes and hot flushes - https://journals.sagepub.com/home/men
Obesity Reviews: BMI and hot flushes - https://onlinelibrary.wiley.com/journal/1467789x
American Journal of Epidemiology: Ethnicity and hot flushes - https://academic.oup.com/aje/article/171/4/472/284870
Mayo Clinic: Managing hot flushes - https://www.mayoclinic.org/healthy-lifestyle/womens-health/expert-answers/hot-flashes/faq-20058556
Harvard Health: Lifestyle changes and menopause - https://www.health.harvard.edu/womens-health/menopause
National Sleep Foundation: Hot Flushes and Sleep - https://www.sleepfoundation.org/menopause-sleep