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Managing Menopause Flushes: Tips and Tricks for Finding Relief

August 30, 2023

Are you tired of feeling hot and bothered, constantly battling those dreaded menopause flushes? You’re not alone.

Text in orange on background of flames that reads 'Hot Flashes Ahead' for Menopause Flushes

Menopause flushes, also known as hot flashes, are a common symptom experienced by many women during this transitional phase of life.

But fear not because relief is within reach! In this article, we will explore some effective tips and tricks for managing menopause flushes and finding the relief you deserve.

From lifestyle changes to natural remedies and medical interventions, we will cover a range of strategies that can help you navigate this sometimes challenging time with ease.

So, whether you’re just starting to experience menopause or have been dealing with flushes for a while, it’s time to reclaim your comfort and confidence. Let’s dive in and discover the secrets to managing menopause flushes like a pro!

What are menopause flushes?

Menopause flushes are sudden feelings of intense heat that can occur during menopause.

They are often accompanied by sweating, rapid heartbeat, and a flushed or reddened appearance of the face and upper body. Menopause flushes can vary in intensity and frequency and typically last anywhere from a few seconds to a few minutes.

While the exact cause of menopause flushes is still not fully understood, it is believed to be related to hormonal changes that occur during menopause. Specifically, the decline in estrogen levels is thought to play a significant role in triggering these episodes.

Although menopause flushes can be bothersome and disruptive, there are various strategies you can employ to manage them effectively.

Understanding the causes of hot flashes

To effectively manage menopause flushes, it is essential to understand their underlying causes.

As mentioned earlier, hormonal changes, particularly a decline in estrogen levels, are believed to be the primary trigger for these episodes.

Oestrogen plays a vital role in regulating body temperature.

When its levels fluctuate during menopause, it can lead to the miscommunication of temperature signals within the body.

This miscommunication results in the sudden onset of hot flashes.

Other factors that can contribute to menopause flushes include stress, certain medications, caffeine, alcohol, spicy foods, and even tight clothing. By identifying and addressing these triggers, you can significantly reduce the frequency and intensity of menopause flushes.

Common triggers

While the exact triggers for menopause flushes can vary from woman to woman, some common culprits have been identified.

Stress is a significant trigger for many women, as it can disrupt hormonal balance and exacerbate symptoms.

Similarly, consuming alcohol, caffeine, and spicy foods can stimulate blood vessels. This increases body temperature, leading to more frequent and intense hot flashes.

Wearing tight clothing or being in a hot environment can also trigger menopause flushes.

By being aware of these triggers and making conscious efforts to avoid or minimize exposure to them, you can significantly reduce the frequency and severity of menopause flushes.

Lifestyle changes

Making certain lifestyle changes can go a long way in managing menopause flushes.

Regular exercise, for example, has been shown to reduce the frequency and severity of hot flashes.

Engaging in activities such as walking, swimming, or yoga can help regulate body temperature and promote overall well-being.

Additionally, practising stress-reducing techniques like deep breathing exercises, meditation, or mindfulness can help alleviate the impact of stress on hormonal balance.

Maintaining a healthy weight and avoiding smoking are also crucial lifestyle changes that can positively impact menopause symptoms.

Dietary recommendations

In addition to lifestyle changes, making dietary adjustments can also provide relief from menopause flushes.

Including more plant-based foods in your diet, such as fruits, vegetables, whole grains, and legumes, can help balance hormone levels. This will reduce the frequency and intensity of hot flashes.

Certain foods, such as soy products, flaxseeds, and fatty fish rich in omega-3 fatty acids, have been shown to have estrogen-like effects. They can help alleviate menopause symptoms.

On the other hand, it’s important to limit or avoid triggers like caffeine, alcohol, and spicy foods, as they can exacerbate hot flashes.

Experimenting with different dietary choices and keeping a food diary can help you identify which foods may be triggering your symptoms.

Natural remedies for finding relief

If you prefer natural remedies, several options may provide relief from menopause flushes.

Some women use herbal supplements like black cohosh, evening primrose oil, and red clover to alleviate hot flashes.

However, it’s important to consult with a healthcare professional before starting any new supplements to ensure they are safe and appropriate for you.

Other natural remedies include acupuncture, yoga, and relaxation techniques.

All of them show promise in reducing the frequency and severity of menopause symptoms.

Experimenting with different remedies and finding what works best for you can help you find much-needed relief.

Hormone replacement therapy

Hormone replacement therapy (HRT) is a medical intervention. It involves supplementing the body with hormones, such as estrogen and progesterone, to relieve menopause symptoms.

HRT can be an effective option for managing menopause flushes. It does so by replenishing hormone levels and reducing the frequency and intensity of hot flashes.

However, it’s important to note that HRT is not suitable for everyone and may carry certain risks.

It’s crucial to discuss the potential benefits and risks of HRT with your healthcare provider to determine if it is the right choice for you.

Non-hormonal medications

Many women are unable or choose not to undergo hormone replacement therapy. Several non-hormonal medications can help manage menopause flushes.

An example is antidepressants, specifically selective serotonin reuptake inhibitors (SSRIs) and selective norepinephrine reuptake inhibitors (SNRIs). They have been found to be effective in reducing the frequency and severity of hot flashes.

These medications work by altering the brain’s chemical balance, which can help regulate body temperature and relieve menopause symptoms.

As with any medication, it’s important to consult with your healthcare provider to determine the most appropriate option for you.

Alternative therapies

In addition to traditional medical interventions, alternative therapies can offer relief from menopause flushes.

Acupuncture, for example, has been shown to help reduce the frequency and severity of hot flashes in some women.

This ancient practice involves inserting thin needles into specific points of the body to stimulate energy flow and restore balance.

Other alternative therapies, such as herbal medicine, chiropractic care, and homoeopathy, may also provide relief for certain individuals.

Again, it’s crucial to consult with qualified practitioners and ensure the safety and efficacy of these therapies for your specific situation.

Coping strategies for dealing with hot flashes daily

While managing menopause flushes is essential, learning to cope with them in daily life is equally important.

First and foremost, it can be helpful to dress in layers, allowing you to easily remove or add clothing as needed to regulate your body temperature.

Using cooling products, such as fans or cold packs, can also provide instant relief during a hot flash.

Additionally, practising stress management techniques like deep breathing, meditation, or engaging in activities you enjoy can help you navigate through hot flashes with more ease and grace.

Finally, seeking support from friends, family, or support groups can provide a sense of understanding and camaraderie during this transitional phase.

Key Takeaways

Menopause flushes, although often disruptive, do not have to control your life.

  • Implementing lifestyle changes,
  • making dietary adjustments,
  • exploring natural remedies,
  • considering medical interventions and
  • adopting coping strategies,

can help you effectively manage hot flashes and find the relief you deserve.

Importantly, every woman’s experience with menopause is unique, so it may take some trial and error to find the methods that work best for you.

Be patient and persistent, and don’t hesitate to seek guidance from healthcare professionals or other trusted sources.

With the right strategies and support, you can reclaim your comfort, confidence, and quality of life during this transformative stage. Embrace the journey and embrace the opportunities for growth and self-discovery that menopause brings. You’ve got this!

More Reading

Editing by AskAwayHealth Team


All AskAwayHealth articles are written by practising  Medical Practitioners to help promote quality healthcare. 

The advice in our material is not meant to replace a qualified healthcare practitioner’s management of your specific condition.
Please get in touch with a health practitioner
 to discuss your condition, or reach us directly here. 

Our post contains affiliate links at no cost to you. You are in no way obligated to use these links. Thank you for being so supportive!

Image Credits: Canva

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