What Are Hot Flushes and Why Do They Happen?

Menopause hot flushes are one of the most common symptoms women experience during menopause. Characterised by sudden waves of heat, flushing of the skin, and often sweating, hot flushes can be uncomfortable and disruptive, especially when they occur frequently or at night. But what exactly causes them?

The main reason for hot flashes is the fluctuation of hormones—particularly oestrogen. As oestrogen levels decline, the body’s internal thermostat, located in the hypothalamus, becomes more sensitive to slight changes in body temperature. This can cause the brain to trigger a response, resulting in the familiar symptoms of a hot flush.

In fact, around 75% of women experience hot flushes during menopause, with many reporting that they continue for years after menopause.

Natural Strategies to Manage Hot Flushes

While there are medical treatments available, many women prefer to handle menopause hot flushes naturally. Here are some effective strategies you can try:

• Stay Cool: Keeping your environment cool and dressing in layers can help you manage hot flush symptoms. A fan or cooling gel pillows can be especially helpful at night.
• Supplements: Herbs such as black cohosh, red clover, and evening primrose oil have been used for centuries to help balance hormones and reduce the severity of hot flushes.
• Wild Yam Cream: There has been a lot of interest in wild yam cream lately, and how it may support some people on their menopause journey. Learn more about that here. For those looking to support their menopause with wild yam, we recommend Napiers Wild Yam Cream.
• Relaxation Techniques: Practices such as yoga, meditation, and deep breathing exercises can help lower stress, which is known to trigger hot flushes.
• Mind Your Diet: Spicy foods, caffeine, and alcohol can exacerbate hot flushes, so it’s a good idea to limit these triggers.
• Hydration: Drink plenty of water to stay hydrated, as dehydration can make hot flashes feel more intense.

Hot Flashes at Night: How to Manage Them

Hot flashes at night, or night sweats, are a common complaint among women going through menopause. These night-time episodes can disrupt sleep and leave you feeling exhausted the next day. Here are some tips to manage hot flashes at night naturally:

• Cool the Room: Lower the temperature in your bedroom, and use breathable bedding made of cotton or moisture-wicking fabric.
• Stay Hydrated: Keep a glass of cool water by your bed to help reduce the intensity of night sweats.
• Use Cooling Products: Cooling creams like this one and specially designed pillows can help maintain a comfortable body temperature throughout the night.
• Avoid Nighttime Triggers: Limit caffeine and spicy foods in the evening, as these can trigger hot flushes during sleep.

When Do Hot Flushes End?

Many women wonder how long hot flushes after menopause will last. Unfortunately, there is no clear answer, as the duration can vary significantly from one woman to another. For some, hot flushes may subside within a few years after menopause, while for others, they can persist for a decade or more.

Research suggests that around 10% of women continue to experience hot flushes 10 years after menopause. While this may sound discouraging, finding effective natural treatments can greatly reduce their impact over time.

Hot flushes are one of the hallmark symptoms of menopause, but they don’t have to control your life. By staying cool, using herbal remedies, practicing relaxation techniques, and avoiding common triggers, you can manage menopause hot flushes naturally. Remember, every woman’s experience is different, so it may take time to find what works best for you.