What exactly causes hot flushes?
Hot flushes are linked to changes in temperature regulation in the brain during the menopause transition. As oestrogen levels change, the body’s thermoneutral zone can become narrower, so relatively small changes in temperature may trigger flushing, sweating and a sudden sensation of heat.
Which hormones are involved in hot flushes?
Oestrogen is closely involved, but the mechanism is more complex than a simple lack of one hormone. Changes in signalling in the hypothalamus, the brain’s temperature-regulating centre, are important.
When the body responds as though it needs to cool down, blood vessels in the skin dilate and sweating increases. A hot flush may then be followed by chills as the body cools.
Why do some women have worse hot flushes than others?
Symptoms vary enormously. Genetics, smoking, body composition, general health and individual sensitivity can all influence how frequently or intensely hot flushes occur. Surgical menopause can also cause an abrupt change in hormones and sometimes more sudden symptoms.
What are common triggers?
Not every hot flush has an identifiable trigger, but common ones include:
- Alcohol
- Caffeine for some women
- Spicy or very hot food
- Stress or emotional tension
- Warm rooms or bedding
- Sudden temperature changes
A simple diary can help you identify your personal patterns without assuming that every potential trigger applies to you.
How long do hot flushes last?
An individual hot flush usually lasts minutes, but the overall period in which women experience them varies considerably. Symptoms can begin during perimenopause and continue after the final menstrual period.
For some women they resolve relatively quickly; for others they persist for years. If symptoms substantially affect sleep or daily life, discuss treatment options with your GP.
Does exercise help?
Regular exercise has clear benefits for cardiovascular health, muscle, bone, sleep and mental wellbeing during menopause. Evidence that exercise specifically reduces hot flushes is mixed, so it is better viewed as an important part of overall health rather than a guaranteed treatment for hot flushes.
At bbb you can combine strength training, cardio, Yoga and Pilates. Hot cabin workouts are another bbb option, but exercising in heat is not a proven treatment for hot flushes and may not feel comfortable for everyone.
Which foods may influence hot flushes?
Alcohol and, for some women, caffeine or spicy foods can trigger symptoms. Soya foods, flaxseed and pulses contain phytoestrogens; research suggests soy isoflavones may modestly reduce hot flushes in some women, although responses vary.
- Notice your own triggers rather than following unnecessary restrictions.
- Include a varied range of minimally processed plant foods.
- Drink enough water.
- Limit alcohol if it worsens symptoms or sleep.
- Include soya foods such as tofu, tempeh or edamame if you enjoy them.
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