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Battling hot flushes? Discover what’s really behind them, how long they last and how to keep your cool with expert-backed tips, smart lifestyle tweaks and feel-good fixes that put you back in control
Summary
1What are hot flushes?
Hot flushes are sudden waves of warmth that tend to spread across your face, neck and chest.5 They usually last up to five minutes and are often…
2What do hot flushes feel like?
Hot flushes can vary from person to person, but they’re typically described as a sudden, intense wave of heat rushing through the upper body…
3How to manage hot flushes
There are several things you can do to help reduce how often hot flushes happen – and how intense they feel…
You’re having a perfectly normal day, and then – whoosh. A sudden wave of heat sweeps in. Your face flushes, your skin prickles and beads of sweat appear with zero warning.1 Sound familiar?
Hot flushes aren’t harmful, but they can be a real nuisance – messing with your sleep, knocking your confidence and making the simplest tasks feel uncomfortable.2,3
Many people experience hot flushes daily, and understanding why they happen is the first step to managing them with confidence.1 They tend to strike at inconvenient times – in the middle of a meeting, during dinner with friends or just as you’re drifting off to sleep – and they have a knack for throwing you off balance.
But here’s the good news – you don’t have to just grin and bear it. From lifestyle tweaks to wellness habits, there are practical ways to take the heat off.4
Let’s explore what’s behind those spontaneous warm-ups, what they feel like and how to manage them – without losing your cool.
What is a hot flush?
Hot flushes are sudden waves of warmth that tend to spread across your face, neck and chest.5 They usually last up to five minutes and are often accompanied by sweating, a racing heartbeat and flushed or red skin.5
These symptoms are one of the most common signs of the menopause transition, affecting around 74% of people going through it.5
Though they may feel intense, hot flushes are a natural response to hormonal shifts.5
Oestrogen levels drop during menopause, which can affect the hypothalamus (the brain’s internal thermostat), making your body more sensitive to small temperature changes.6
What does a hot flush feel like?
Hot flushes can vary from person to person, but they’re typically described as a sudden, intense wave of heat rushing through the upper body.7
You might notice:5,8
- flushed or reddened skin, especially around the face
- a racing heartbeat or palpitations
- a prickly or tingling sensation
- slight dizziness
- visible sweating, sometimes followed by a chill as the flush fades
Hot flushes can strike at any time – during the day or in the middle of the night – and can be triggered by everyday things like:5,9,10
- hot drinks
- caffeine or alcohol
- stress or anxiety
- spicy food
- warm environments
- tight clothing
- smoking
Understanding your personal triggers is one of the first steps in managing hot flushes. Try keeping a journal to spot any patterns.10
What causes hot flushes during menopause?
The key culprit? Hormonal fluctuations – especially falling oestrogen levels.5 This hormonal shift affects the hypothalamus, the part of your brain that regulates your body temperature.6
With these hormonal changes, your body can become more sensitive to even slight increases in temperature. That sensitivity can trigger your brain to launch a full-blown cool-down response: blood vessels widen, your heart rate speeds up, and sweat glands kick into gear – cue the hot flush.11,12
But hormones aren't the whole story. Lifestyle factors may also influence how often and how intensely you experience flushes.5
Other factors that may intensify hot flushes include:5,13-15
- smoking: research indicates smokers experience more frequent and severe hot flushes during menopause than non-smokers
- high body mass index (BMI): a 2016 meta-analysis found that women with obesity may be slightly more likely to experience hot flushes, with risk increasing alongside BMI. However, more studies are needed to confirm these findings
- anxiety: physical symptoms of anxiety, like a racing heart or muscle tension, may increase the risk of hot flushes. One long-term study found that women with these symptoms were more prone to hot flushes during menopause
- medications: certain medications, such as tricyclic antidepressants, monoamine oxidase inhibitors and calcium channel blockers, may contribute to or worsen hot flushes
How long does a hot flush last?
Hot flushes can begin during perimenopause – the stage leading up to menopause – and may continue for several years. For many, hot flushes start in their 40s or 50s and can last anywhere from seven to 10 years.1
Each episode typically lasts between 30 seconds and 10 minutes, but frequency and severity vary.16 Some feel an occasional, gentle wave of warmth, while others experience several intense episodes each day.
The good news? Over time, your body usually adapts, and symptoms tend to ease.5
How hot flushes affect daily life
Hot flushes don’t just bring the heat – they can seriously disrupt your day-to-day. Sudden flushing at work, during a social event or even while shopping can feel unpredictable and, at times, embarrassing. Many women find that hot flushes affect their concentration, confidence and ability to get a good night’s sleep.2,3,17
Sleep disruption is especially common when hot flushes strike at night (also known as night sweats).5 Waking up drenched and overheated can leave you feeling tired and irritable the next day. Over time, this kind of interrupted sleep can impact your mood, focus and anxiety levels.18
And the stress of wondering when the next flush might hit? That can add even more pressure – which, ironically, can trigger more flushes.
It might feel overwhelming at times, but with the right strategies, managing hot flushes is absolutely possible.19
7 ways to manage hot flushes
There are several things you can do to help reduce how often hot flushes happen – and how intense they feel.19
Making your surroundings more temperature-friendly can go a long way in helping you stay cool throughout the day:9,19
- keep rooms cool and well-ventilated
- use a fan or carry a portable one
- wear lightweight, breathable fabrics like cotton or linen
- layer your clothing so you can easily adjust when a flush hits
A few simple tweaks to your evening routine can help prevent night-time flushes and night sweats from disturbing your sleep:9,19
- use light bedding
- keep a glass of cold water beside your bed
- take a cool shower or bath before sleep
What you eat and drink can have a surprising effect on your body temperature and hormone balance:9,19,20
- avoid common triggers such as caffeine, alcohol and spicy food
- eat more plant-based foods rich in phytoestrogens – these natural compounds, found in foods like flaxseeds and tofu, mimic the effects of oestrogen in the body
- stay well hydrated throughout the day
You don’t need to run marathons or crush bootcamp sessions to feel the benefits. Just moving your body regularly – whether that’s a brisk walk, a kitchen dance or a gentle yoga class – can make a real difference.
Some research suggests that moderate aerobic or strength-based exercise might help ease hot flushes. Mind-body practices like Pilates or tai chi can also improve sleep and help you feel more balanced.21,22
Better sleep and less stress? That’s a win on all fronts.
That said, for some women, especially if you’re new to regular exercise, pushing too hard or trying something intense can actually trigger a flush.23 Listen to your body and start at a pace that feels right for you.
Stress and hot flushes: what’s the link? When you’re tense or anxious, those temperature spikes can hit harder. Thankfully, calming your mind might help cool things down.
Mindfulness techniques like meditation, breathwork and body scans might not reduce the number of hot flushes, but they can make them feel less disruptive. In one study, women who completed an eight-week mindfulness course reported a 22% drop in how much their hot flushes affected them, along with better sleep and lower stress levels.24
So, while mindfulness won’t magic away your symptoms, it might help you feel a bit steadier when they show up. And that calm headspace? A total game changer during menopause.25
Some women explore natural remedies to help take the edge off hot flushes. However, it’s important to speak to your GP or pharmacist before taking any of these alternatives because of potential side effects and interactions with other medications.
While the science isn’t rock-solid, the most popular supplements for hot flushes are:5,26-29
- red clover
- vitamin E
- soy isoflavones
- sage extract
It’s always a good idea to check in with a healthcare professional before trying any supplement, especially if you take prescription medication or have underlying health conditions, as interactions are possible.
You might also consider hormone replacement therapy (HRT), which can be highly effective for managing hot flushes.30
Your GP or a menopause specialist can help you find the approach that’s right for you.
When to see a GP
When lifestyle changes aren’t enough, your GP can guide you through the next steps, including medical treatments.
If hot flushes interfere with your daily life, it’s worth seeking advice. Your GP might suggest HRT, which can be effective for many women.30
Different forms of HRT are available, including patches, gels and tablets.30 A healthcare professional can help you choose the right option based on your needs, preferences and medical history.
Non-hormonal treatments are also available.30 These include low-dose antidepressants, clonidine (a blood pressure medicine) and gabapentin.30 While these aren’t explicitly designed for menopause, they may help reduce the frequency and intensity of hot flushes.
The final say
Hot flushes aren’t fun – but they’re also not something you just have to put up with. Small changes to your daily routine, a bit of trial and error, and the right support can make a real difference.5
You know your body better than anyone, so trust what it’s telling you. Whether you’re testing out cooling tips, chatting with your GP or just figuring things out day by day, it all counts. And if things ever feel too much? You’re definitely not alone – help is out there, and it’s okay to ask for it.
Curious about other potential signs of the menopause? Explore our guide on menopause-related symptoms.
Disclaimer - The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
1. Peacock K, Ketvertis KM. Menopause. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507826/
2. Baker FC, et al. Sleep and sleep disorders in the menopausal transition. Sleep Med Clin. 2018;13(3):443–56. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6092036/
3. Vincent C, et al. Associations between menopause and body image: A systematic review. Womens Health (Lond). 2023;19:17455057231209536. https://doi.org/10.1177/17455057231209536
4. Magraith K, Jang C. Management of menopause. Aust Prescr. 2023;46(3):48–53.
5. Lugo T, Tetrokalashvili M. Hot flashes. Treasure Island (FL): StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539827/
6. Sun Y, et al. Glutamatergic and GABAergic neurons in the preoptic area of the hypothalamus play key roles in menopausal hot flashes. Front Aging Neurosci. 2022:14:993955. https://doi.org/10.3389/fnagi.2022.993955
7. Bansal R, Aggarwal N. Menopausal hot flashes: A concise review. J Midlife Health. 2019;10(1):6–13. https://doi.org/10.4103/jmh.JMH_7_19
8. NHS. Menopause: Symptoms [Internet]. [cited 2025 Mar 20]. Available from: https://www.nhs.uk/conditions/menopause/symptoms/
9. NHS. Menopause: Things you can do [Internet]. [cited 2025 Mar 20]. Available from: https://www.nhs.uk/conditions/menopause/things-you-can-do/
10. Cancer Research UK. Hot flushes and sweats in women [Internet]. [cited 2025 Mar 20]. Available from: https://www.cancerresearchuk.org/about-cancer/coping/physically/sex-hormone-symptoms/women-coping-with-hormone-symptoms/hot-flushes-and-sweats
11. Osilla EV, et al. Physiology, temperature regulation. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507838/
12. Rance NE, et al. Modulation of body temperature and LH secretion by hypothalamic KNDy (kisspeptin, neurokinin B and dynorphin) neurons: A novel hypothesis on the mechanism of hot flushes. Front Neuroendocrinol. 2013;34(3):211–27. https://doi.org/10.1016/j.yfrne.2013.07.003
13. Smith RL, et al. Does quitting smoking decrease the risk of midlife hot flashes? A longitudinal analysis. Maturitas. 2015;82(1):123–7. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4546860/
14. Shobeiri F, et al. The association between body mass index and hot flash in midlife women: A meta-analysis. J Menopausal Med. 2016;22(1):14–9.
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16. National Institute on Aging. What is menopause? [Internet]. [cited 2025 Mar 20]. Available from: https://www.nia.nih.gov/health/menopause/what-menopause/
17. O’Neill MT, et al. Impact of menopausal symptoms on work and careers: A cross-sectional study. Occup Med (Lond). 2023;73(6):332–8. https://doi.org/10.1093/occmed/kqad078
18. NHS. Menopause and your mental wellbeing [Internet]. [cited 2025 Mar 20]. Available from: https://www.nhsinform.scot/healthy-living/womens-health/later-years-around-50-years-and-over/menopause-and-post-menopause-health/menopause-and-your-mental-wellbeing/
19. National Institute on Aging. Hot flashes: What can I do? [Internet]. [cited 2025 Mar 20]. Available from: https://www.nia.nih.gov/health/menopause/hot-flashes-what-can-i-do/
20. Chen M-N, et al. Efficacy of phytoestrogens for menopausal symptoms: A meta-analysis and systematic review. Climacteric. 2014;18(2):260–9. https://doi.org/10.3109/13697137.2014.966241
21. Bailey TG, et al. Exercise training reduces the frequency of menopausal hot flushes by improving thermoregulatory control. Menopause. 2016;23(7):708–18. Available from: https://spiral.imperial.ac.uk/entities/publication/0c86333d-4b3c-4c1d-85d3-224d2fa28be3
22. Xu H, et al. Effects of mind-body exercise on perimenopausal and postmenopausal women: A systematic review and meta-analysis. Menopause. 2024;31(5):457–67. https://doi.org/10.1097/GME.0000000000002336
23. Witkowski S, et al. Physical activity and exercise for hot flashes: Trigger or treatment? Menopause. 2023;30(2):218–24. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9886316/
24. Carmody JF, et al. Mindfulness training for coping with hot flashes. Menopause. 2012;18(6):611–20. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3123409/
25. Thomas T, et al. Mindfulness and menopause: A review. J Clin Diagn Res. 2020;14(7):QE01–QE03. https://www.jcdr.net/articles/PDF/13831/43721_CE[Ra1]_F(KM)_PF1(AG_KM)_PFA(KM)_PB(AG_KM)_PN(SL).pdf
26. Office of Dietary Supplements. Black cohosh: Fact sheet for health professionals [Internet]. [cited 2025 Mar 20]. Available from: https://ods.od.nih.gov/factsheets/BlackCohosh-HealthProfessional/
27. Kanadys W, et al. Evaluation of clinical meaningfulness of red clover (Trifolium pratense L.) extract to relieve hot flushes and menopausal symptoms in peri- and post-menopausal women: A systematic review and meta-analysis of randomized controlled trials. Nutrients. 2021;13(4):1258. https://doi.org/10.3390/nu13041258
28. Feduniw S, et al. The effect of vitamin E supplementation in postmenopausal women - a systematic review. Nutrients. 2022;15(1):160. https://doi.org/10.3390/nu15010160
29. Moradi M, et al. The effect of Salvia officinalis on hot flashes in postmenopausal women: A systematic review and meta-analysis. Int J Community Based Nurs Midwifery. 2023;11(3):169–78. https://doi.org/10.30476/IJCBNM.2023.97639.2198
30. NHS. Menopause: Treatment [Internet]. [cited 2025 Mar 20]. Available from: https://www.nhs.uk/conditions/menopause/treatment/https://doi.org/10.18773/austprescr.2023.014https://doi.org/10.6118/jmm.2016.22.1.14
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