Understanding hot flashes

Hot flashes are one of the most recognisable symptoms of menopause. They occur when fluctuating estrogen levels affect the hypothalamus, the part of your brain that regulates body temperature.

Natural approaches that help

Several lifestyle changes have strong evidence behind them for reducing hot flash frequency and severity.

Keep your environment cool. Lowering your bedroom temperature, using breathable bedding, and having a fan nearby can all make a meaningful difference.

Watch your triggers. Common triggers include alcohol, caffeine, spicy food, and stress. Keeping a simple diary can help you identify your personal patterns.

Mind-body practices. Cognitive behavioral therapy and mindfulness-based approaches have good evidence for reducing the distress associated with hot flashes.

When to seek support

If hot flashes are significantly affecting your quality of life, it’s worth speaking with your GP or a menopause specialist about all available options, including HRT.