Symptoms of menopause – how to help hot flushes

What do hot flushes feel like?

If you’re having a hot flush, you may experience:

• a sudden feeling of heat spreading through your body
• a red flush spreading across your chest, neck, face and head
• sweating
• heart palpitations
• feelings of anxiety
• a lack of concentration

How long do hot flushes last?

A hot flush can occur at any time of the day, and usually lasts several minutes, but the average is around four minutes. You may have them a couple of times a week or up to every hour. Hot flushes that happen at night are known as night sweats. You may carry on getting them for several years after your periods stop.

How can you deal with hot flushes?

There are some things you can do to help manage hot flushes yourself. Try these tips to stay cool, calm, and collected.

Avoid triggers

Although hot flushes can be unpredictable, you might find they’re worse after drinking alcohol or caffeine, after eating spicy food or when you’re stressed, for example. Try keeping a diary for a few weeks to see whether you notice a link or trigger.

Dress lightly

Wearing lighter clothing made of natural, breathable fabrics, such as cotton, silk or soft wool, might help you to keep cool. Go for looser styles rather than tighter ones. During the colder months, wear a few light layers so you can easily take some off when you feel a hot flush coming on.

Layer your bed linen

Try to keep your room cool. Rather than using one heavy duvet, try layering a few light blankets and sheets made from natural fabrics. Sheets made of 100 per cent cotton are usually cool and comfortable.

Use a fan

Keep a fan in your bedroom and on your desk for times when you need to cool down. You can also carry a battery-powered mini-fan in your bag or go for use a traditional hand-held fan.

Carry a cooling spray

Keep a small spray bottle in your bag, on your desk or near to hand when you’re at home. Fill it with water and give yourself a little spritz to cool down during a hot flush.

Take a lukewarm shower

When you take a shower, aim for a temperature that’s medium warm rather than hot.

Lead a healthy lifestyle

Following a healthy lifestyle can help not only with hot flushes, but with many other symptoms of menopause. Eat a healthy diet, exercise regularly, drink sensibly and don’t smoke. This will also help to reduce your risk of developing things like heart disease and osteoporosis, as the risk of these is higher after menopause.

Is there a treatment for hot flushes?

How severe and how frequent your hot flushes are will be different for every woman. If you’re finding it difficult to manage your hot flushes with the tips above, there are other interventions you may be able to try.

Supplements and complementary therapies

Some women try supplements and complementary or alternative remedies to ease their menopause symptoms. It’s important to note that supplements come in many different preparations and their quality, purity and safety varies. There is some evidence that a few might have a benefit, but for others, the science is still unclear.

Some women claim that acupuncture or relaxation techniques help them with menopausal symptoms, but there is little evidence to support their use. Speak to your GP before trying a supplement or remedy as some can interact with other medications you might be taking.

HRT and other medications

Your GP can also talk to you about hormone replacement therapy (HRT), which replaces oestrogen. It’s the most effective treatment for hot flushes. Your GP will explain the risks and benefits of taking HRT.

For some women who decide not to take HRT, or if it’s not recommended for you, there are other non-hormonal medications available. If hot flushes are affecting your day-to-day life, don’t suffer in silence – talk to your GP about what might work for you.