Hot Flushes: Top Tips
Updated: Mar 22
More than 80% of women will experience hot flushes when going through the menopause. They're often described as a sudden feeling of heat or chills that seems to come from nowhere and spreads throughout the body. You may also experience sweating, palpitations and flushing of the face.
Some women only have occasional hot flushes that do not really bother them, while others can have many a day and find them uncomfortable, disruptive, and embarrassing. Hot flushes can start a few months or years before your periods stop (before you start the menopause) and usually continue for several years after your last period.
Here are our top tips on how to manage hot flushes naturally:
Establish and avoid foods and drinks that ‘trigger’ your hot flushes, such as hot spicy food, black pepper, alcohol, or caffeine
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Try power walking (fast walking, swinging your arms back and forth as you walk along) or exercise that makes you breathless, hot and sweaty for 45 minutes at least three times a week
Eat plenty of phytoestrogens daily, e.g. lentils, chickpeas, beans, fermented soya products, whole-grains, linseeds, leafy green vegetables
There are many moisture-wicking and stylish clothes that you could consider, such as the range at Become
If you need to, it would be beneficial to reduce weight with a low GI natural diet and plenty of exercise
Wear layered clothes so you can easily remove and replace in order to maintain the right temperature. Cardigans and scarves for example
Avoid hot baths, showers and hot drinks before bed
Consider changing your duvet to sheets and blankets so you have more control over your temperature
Keep a fan on your desk or in your bag for when you need to cool down quickly
Running your wrists under cool running water may help
As always, if your hot flushes are troubling you please do speak to one of alina’s specialists or your GP.