Hot flushes and menopause

Estimated to affect between 70–80% of people during menopause, hot flushes (or hot flashes) can leave your skin feeling red and sweaty. They can also potentially affect your work, social life and sleeping pattern. But here’s the good news: there are several things you can do to help reduce their impact.

Here, we take a closer look at hot flushes, including why they happen during menopause and what simple steps you can take to help manage them. 

What is a hot flush? 

A hot flush is a short, sudden sensation of heat that is normally felt somewhere in the upper body, such as the face, neck or chest. This can be followed by your skin becoming a lot more red than usual.  

Each hot flush usually lasts between three and five minutes, but its duration can vary from person to person. Some flushes may last 30 seconds, while others may linger for up to an hour.

There’s also no one-size-fits-all when it comes to how hot flushes affect people. For some, it may feel like a nice, warming sensation, while others may experience more troublesome reactions, such as sweating or a flushed red face.

If you think you might be experiencing menopausal signs like hot flushes, your doctor or local pharmacist will be able to guide you on the best ways to manage them. 

What’s the difference between hot flushes and night sweats?

Hot flushes and night sweats are essentially the same thing, with the only difference being when they occur. In fact, hot flushes are actually what causes night sweats in the first place!

Put simply, a night sweat is a hot flush which happens when you’re asleep.

However, experiencing one while you’re all tucked up may cause you to sweat, leaving you with wet sheets to deal with.

Just like with hot flushes, there are several things you can do to help manage night sweats. Want to learn more? Check out our dedicated article on menopause and night sweats.

What causes hot flushes during menopause? 

When you reach perimenopause (the time leading up to menopause), many people start to experience signs like hot flushes. While menopause normally happens between the ages of 45 and 55, there’s no strict timeline, so it can also occur earlier or later than this.

But why does this happen?

Menopause is brought on due to your ovaries no longer producing as much oestrogen as they used to or releasing an egg each month. This change in hormone levels can trigger various knock-on effects across your body, including in the part of the brain that regulates temperature.

In other words, when you’re in perimenopause or menopause, your fluctuating hormone levels may trick your brain into thinking that your body is overheating when it isn’t. This can result in your blood vessels opening, causing that sudden wave of heat known as a hot flush.

To help combat this ‘heat’, your body releases sweat in an effort to cool down, which is why hot flushes are often accompanied by sweating. 

When might I experience hot flushes in menopause? 

Going through menopause affects each person differently. While some people may experience signs like hot flushes during perimenopause, some people may not experience any signs at all.

One of the best ways to get an idea of when you might experience the menopause is to look at your family history. It’s likely to be at a similar age to when either your mother or older sister started theirs.

However, if you’re looking for more tailored advice, you should always speak to your doctor. 

How to manage hot flushes during menopause

Experiencing hot flushes and night sweats during menopause can have a significant impact on your quality of life. However, there are several things you can do to help manage your signs.

Speak to your doctor

If you’re concerned about perimenopausal/menopausal signs like hot flushes and are worried about the impact they could have on your day-to-day life, speak to your doctor.

They’ll be able to discuss your family and medical history with you and help identify the most effective ways to manage your signs, whether through lifestyle changes or specific treatments.

In some cases, they may recommend treating your hot flushes using what’s known as hormone replacement therapy (HRT). HRT works by replacing the hormones you’ve lost, which can offer relief not only from hot flushes and night sweats, but various other menopausal signs too.

However, HRT isn’t suitable for everyone, so it’s crucial to seek a specialist opinion from your doctor to determine whether it’s right for you.

Change your diet and lifestyle 

What you eat can make a difference to the perimenopausal and menopausal signs you experience. Here are some things you may want to consider avoiding or cutting down on:

• Alcohol
• Spicy foods
• Caffeine (such as tea, coffee or cola)

And here’s what you might want to consider prioritising in your diet:

• Calcium-rich foods (such as milk, yoghurt and kale)
• Fruits and vegetables
• Whole grains

In terms of lifestyle, consider avoiding smoking, exercising regularly, getting plenty of rest and incorporating relaxing activities such as tai chi, yoga or meditation into your routine.