Hot Flashes in Menopause are a mild irritation for some, but for many others, they are a debilitating symptom of perimenopause. 

Picture this - that important presentation you are all ready for, your boss is sitting waiting to hear what you have to say, you've got your new silk blouse on under a jacket and suddenly you are HOT. 🥵

Not just a bit hot but burning from your tummy upwards. Your hair, washed and dried that morning, is feeling damp round your forehead and you feel a trickle of sweat running down your back.

You are about to take off your jacket to cool down and realise there is a huge ring of sweat under each arm.

The presentation you have practiced has left your brain - all you want to do is put your head in the fridge in the coffee room. 

THIS is what we are up against at work when dealing with a hot flush!!  

So in this blog I’m answering your most frequent questions so that you can make some changes and get on with living the life you want to live!

But before we go on I’m using the term hot FLUSH. In the US and some other English speaking countries they may use the word hot flush.

So let’s kick off with this - What does a menopause hot flush actually feel like?

A menopause hot flush can feel different for each person, but it typically involves a sudden feeling of heat that spreads throughout the body, often starting in the chest or face. 

Some common sensations associated with hot flushes include:

1. Intense heat: You may feel an intense wave of heat that spreads throughout your body - some women say it starts in their chest, others say they feel it in their back or tummy. 
2. Flushing: Your skin may become flushed and sometimes an embarrassing blotchy red, particularly on your face, neck, and chest.
3. Sweating: You may suddenly start to sweat, often in large amounts.
4. Rapid heartbeat: Your heart may beat faster than usual during a hot flush.
5. Chills: After the initial sensation of heat, you may experience chills or feel chilled.
6. Anxiety: Some women may feel anxious or uneasy during a hot flush.  

How long does a hot flush last?

Hot flushes can last anywhere from a few seconds to several minutes and can occur several times a day or even more frequently. When I first started experiencing Hot Flushes I thought I was HUNGRY! I had a real feeling of low blood sugar, even though I knew I had eaten - this lasted for a good 5 minutes!

So your Hot Flush may be accompanied by other symptoms, such as dizziness, nausea, or headaches.

And WHY do women have hot flushes in perimenopause?

As you probably know, during perimenopause, the levels of the hormones oestrogen and progesterone begin to fluctuate, on a steadily declining scale. 

It’s these fluctuations that can cause a wide range of symptoms, including hot flushes. 

The exact mechanism behind hot flushes is not fully understood, but it is thought that they are caused by changes in the hypothalamus, which is the part of the brain that regulates body temperature.

Because oestrogen helps to regulate the hypothalamus, it makes sense that this process won’t work as smoothly if the levels of Oestrogen go up and down. In fact we know that the hypothalamus becomes more sensitive to changes in body temperature and it’s this that triggers the hot flushes in response to even minor temperature changes, such as entering a warm room or eating spicy food.

We also know that others contribute to hot flushes during perimenopause, stress, anxiety, caffeine, alcohol, and smoking.  

So although they are uncomfortable and disruptive, they are a normal part of the perimenopausal transition, and there are a variety of ways you can manage them. 

Why am I having more hot flushes than I was before?

I had one client who said she had two or three hot flushes a week, she felt able to operate as normal despite the irritation and suddenly the amount and intensity shot up. 

She wanted to know what was going on, what had she done ‘wrong’ she asked. 

When I questioned her about her life she confided that things were really hard at home. She wasn’t sleeping well as she was worried about it so much and together we deduced that the increase in daytime hot flushes was due to STRESS.  

In addition to the already mentioned hormone fluctuations, there are several factors that can cause an increase in hot flushes,here are some of the most common ones:

1. Stress and anxiety: Stress and anxiety can also trigger hot flushes by causing the release of adrenaline, which can increase body temperature and heart rate.
2. Some foods and drinks: Certain foods and drinks, such as spicy foods, caffeine, and alcohol, can trigger hot flushes by increasing body temperature and blood flow.
3. Sunny holidays! As much as we dream of lying on a beach with nothing to worry about, many women struggle with high temperatures, humidity, and hot weather.  Similarly, entering a steamy hot pub, a hospital or any warm room can be a trigger as can wearing too many layers of clothing.
4. Medications: Some medications, such as antidepressants and blood pressure medications, can cause hot flushes as a side effect.

If you are experiencing more hot flushes than normal, my suggestion is that you keep a Hot Flush Diary and then you can make a note of any triggers which become apparent. 

NO!! Why do some of my favourite foods and drinks trigger hot flushes?

One of the great sadnesses for me is that a single glass of wine can leave me hot and bothered that night. Don’t get me wrong, I don’t want to drink a lot, but the occasional glass at the weekend is lovely. Sadly, it nearly always ends badly! 

Certain foods can trigger hot flushes because they contain compounds that affect the hypothalamus, the part of the brain that regulates body temperature. When you eat certain foods, your body may respond by dilating blood vessels and increasing blood flow to the skin, which can cause a hot flush - or night sweat. 

Some foods that are commonly associated with triggering hot flushes include:

1. Spicy foods: Capsaicin, the compound that gives chili peppers their heat, can cause blood vessels to dilate and increase blood flow to the skin, which can trigger a hot flush.
2. Alcohol: Alcohol can increase blood flow to the skin and cause blood vessels to dilate, which can trigger a hot flush. Interestingly, many women find that Gin or Vodka doesn’t have such a negative effect on their sleep - well I do quite like a G and T! 
3. Caffeine: Caffeine is a stimulant that can increase heart rate and body temperature, which can trigger a hot flush. 
4. Sugar: Eating foods high in sugar can cause a rapid increase in blood sugar, which can trigger a hot flush.

It's important to note that not all women are affected by these foods, and some may find that other foods trigger hot flushes. If you are experiencing hot flushes and suspect that certain foods may be triggering them, try keeping a food diary to identify patterns and avoid those foods. 

What is the difference between a hot flush and a night sweat??

Maybe you haven’t noticed anything hot during the day but the nights are a real challenge. Duvet on, duvet off, windows open, even down to changing all the bed sheets halfway through the night. 

Night sweats can be a nightmare!  

Once again it’s the hormone decline that is responsible for this symptom - of the day episodes of sweating that occur during sleep. 

Night sweats can also range in severity from being a bit damp to a real sheet drencher - and alongside all of this is the disruption to sleep and inevitable tiredness that follows. 

How can I reduce my hot flushes?

I’ll talk about HRT later on in this blog but it’s worth putting some simple lifestyle changes in place to see if it helps to reduce the number and severity of hot flushes.  

Here are some to consider:

• Swap to wearing layers of lightweight breathable clothing, things that you can easily remove as needed to help regulate your body temperature.I have found that some shops are offering ‘menopause clothing’!
• Stay cool:Look at the changes you might make to keep your environment cool. Think about fans, air conditioning, or opening windows. Use cool compresses or take a cool shower or bath to help lower your body temperature.
• Find ways to alleviate and manage stress: as I mentioned stress can trigger hot flushes, so practicing relaxation techniques like deep breathing, yoga, or meditation can be helpful.
• Get STRONG! All exercise and movement is good in perimenopause and onwards but particularly strength exercise. It doesn’t need to be a long session - aim for about 30 minutes of moderate exercise most days of the week.
• Workout and avoid your hot flush triggers: Certain foods and drinks, such as spicy foods, caffeine, and alcohol, can trigger hot flushes. Try to avoid these triggers, or at least limit your consumption.
• Medications: Certain medications, such as low-dose antidepressants and anti-seizure medications, can help reduce the frequency and severity of hot flushes.

How can I cope with hot flushes at work?

It’s one thing being a bit hot, blotchy and tired at home, it’s another thing having to handle this while you are at work. 

Not only is it embarrassing, it can completely throw you off your game and in some cases, lead to long term sickness, demotion and even end careers. 

As a menopause coach I am passionate about delivering empowering education to workplaces to enable them to support their staff as they transition through this stage of life. 

So what can YOU do? 

• Consider changing your ‘work’ dress. If you wear a uniform, consider if there are any changes you could request to make it more comfortable. Choose layers, jackets you can put on and off and avoid any fabric which will show sweat marks. 
•  Ask for a fan to have on or near a desk or where you are working. Could you moveposition to be near a window. Look out for min fans you can keep in a handbag and a fine water spray is lovely in the summer months. 
• DRINK MORE WATER! Aim to drink 2 litres of water each day, at least half of that within your working day. This will help to regulate your body temperature and prevent dehydration.
• Don’t be a lunch break hero! If possible, take a proper lunch break and even some short breaks throughout the day to cool down and even step outside. Just 5 minutes will be really helpful. 
• Practice relaxation techniques: Stress can trigger hot flushes, so practicing relaxation techniques like deep breathing, yoga, or meditation can be helpful.
• Talk to your supervisor: If your hot flushes are significantly impacting your ability to work, consider talking to your supervisor about possible accommodations, such as adjusting your schedule or providing a fan or other cooling device. 
  
  
  

How does HRT stop hot flushes

Since Davina McCall’s TV show on Menopause a few years back, women have been clammering to get their hands on HRT to help them. So many women have found relief, even if it was a battle to get HRT but just as many have been told that HRT isn’t suitable for them, perhaps because of a family history of cancer, or due to something they have had in the past. 

It is for this reason that I strongly recommend all women embrace the lifestyle changes above, either alongside HRT or without it. 

If you are still wondering will it help - in most cases YES and within 24-48 HOURS. 

Hormone replacement therapy (HRT) can help stop hot flushes by replacing the oestrogen and progesterone that are lost during perimenopause and menopause. By replacing these hormones, HRT can help regulate the hypothalamus and reduce the frequency and severity of hot flushes. 

The increased Oestrogen also helps to improve the function of blood vessels, which can help to reduce the intensity of hot flushes.  

There are several different types of HRT, including oestrogen-only therapy and combination therapy (oestrogen plus progesterone).

This can be delivered in the form of patches, gels, spray and tablets - all may be more or less suitable for different reasons. 

Before speaking to your GP I recommend that you arm yourself with information about the differing types so you can think about your lifestyle and which might be most suitable for you. 

For instance a swimming teacher, always in the pool, may not HRT patches are a good idea. 

Your GP or healthcare provider will work with you to determine which type of HRT is best for you based on your medical history, symptoms, and overall health.

It's important to note that while HRT can be effective in stopping hot flushes, it also carries certain risks and side effects. Your healthcare provider will discuss the potential benefits and risks of HRT with you to help you make an informed decision about whether or not it's the right treatment option for you.

If you have been struggling with your menopause symptoms and would like a bespoke plan of action to help you get back in the driving seat of your life - why not book a 1.2.1 with me.

We can spend 60 minutes working out a plan that is specific to YOU with actionable tips you can start immediately! 

Book a slot HERE