How do you cope with hot weather when experiencing hot flushes?

Over 80% of women going through the menopause experience hot flushes. Hot flushes are typical at this stage of life, but can be extremely uncomfortable. Due to fluctuations in oestrogen, your temperature regulation becomes unsettled. The result? Intense episodes of sweating or, conversely, feeling chilly. High temperatures in summer make hot flushes even more challenging. Your body is already reacting differently because of those hormones, and then the heat is added on top. Fortunately, you can make yourself more comfortable. Below you can read how to get through a hot summer with hot flushes.

I’m already dreading the summer. I’d rather spend the whole afternoon with my nose in front of the air conditioner. - Patricia, 51 years old.

What happens in your body?

Normally, your body regulates temperature efficiently. During the menopause your oestrogen levels drop and temperature regulation becomes unsettled. Your brain registers that you are too warm and your body responds with a short but intense cooling reaction. Your blood vessels dilate, you start sweating heavily and turn red: an unpleasant hot flush. When the weather gets warmer, your blood vessels open up even more and you get warm even faster, resulting in more hot flushes and night sweats. Do you experience these symptoms during the day? Then we call them hot flushes. Do they occur at night? Then it’s called night sweats. They are essentially the same. Did you always enjoy summer, but now you start sweating just thinking about warmer weather? The tips below can provide relief. 

Practical tips for getting through summer with hot flushes

The good news is that you can do something about hot flushes, even when it’s hot! Here are some handy tips to get through the summer or enjoy a holiday in a warm country:

• Focus on your breathing for a few minutes: inhale for 4 seconds, exhale for 6 seconds, consciously towards your belly, calmly and effortlessly. Inhale through your nose and exhale through your mouth. Your body relaxes and experiences less stress, causing the hot flush to slowly fade. This may work better for some than for others. 
• Wear light, cotton clothing: this material is breathable and retains less heat.
• Use an air conditioner or fan to cool the room. Don’t have air conditioning? A frozen bottle of water in front of the fan also works well.
• Exercise for 30 minutes daily, do strength training, and take time to relax.

What you eat and drink can also influence how you experience hot flushes. With the right choices, you can reduce hot flushes and night sweats.  

Foods and drinks to help limit hot flushes

What you eat can help limit hormonal fluctuations (due to the drop in oestrogen). Certain foods and drinks can reduce or worsen hot flushes. Here’s how to make the right choices:  

• Drink enough cool (but not ice-cold) water. Dehydration can make the symptoms of hot flushes worse. Do you drink ice-cold drinks? Then your internal thermostat is triggered. This can cause hot flushes.
• Eat light meals. Your body then has to work less hard to digest food. Spicy (or hot) foods make hot flushes worse.
• A small-scale study shows that a vegan diet with soya helps reduce hot flushes. There are indications that gut bacteria can help stabilise oestrogen levels, which can counteract hot flushes. More research is needed for better insights. Do you eat vegan? Some nutrients, such as calcium, vitamins B2 and 12, need extra attention. Make sure you get enough of everything and seek advice.
• Alcohol and caffeine make hot flushes worse. See if you can replace these with alternatives. With alcohol, blood vessels often dilate, making you feel warmer. This can be a trigger for hot flushes. Caffeine can disrupt your body temperature and be a trigger for hot flushes.
• Phytoestrogens are plant-based substances that act like oestrogen. You can find them in soya, tofu, porridge oats, flaxseed, tempeh, and apricots. With regular use, they are linked to less severe and less frequent hot flushes.    

The gut microbiome, the composition of the different bacteria in your gut, seems to play an important role when it comes to good hormonal balance. By eating a varied diet, with lots of different vegetables and fruits, you feed all types in your gut. 

Tips for better and more comfortable sleep

Along with hot flushes, night sweats are among the most common complaints. At random moments, you can wake up drenched in sweat. These episodes of sweating are often brief, but can seriously disrupt your night. These tips can help you get through the night:

• Do you wake up at night? Then focus on your breathing. Inhale slowly through your nose and exhale through your mouth. This relaxes your body, and the hot flush gradually subsides. Or get out of bed and do something relaxing.
• Use a cooling mist spray, or simply a plant spray bottle with water.
• Take a lukewarm shower before going to bed. Do not take a cold shower to cool down. Your body then thinks it needs to warm up. The result: you get even warmer.
• Use a cooling pillow or a bamboo fitted sheet.
• Smoking increases the risk of hot flushes and night sweats. Quitting smoking can help reduce all your menopausal symptoms.   

Better sleep quality is good for your overall health and can lead to reduced menopausal symptoms. You have more energy and feel focused. 

How to enjoy a summer holiday without worries

Would you like to enjoy your summer holiday in a warm country? Don’t let hot flushes hold you back. High temperatures can trigger hot flushes, as can the possible stress of travelling. There’s a lot you can do to counteract hot flushes, even in a warm country. These tips can help you enjoy your holiday:  

• Discuss with your travel companions: a holiday by the sea or in the mountains can help.
• Look for accommodation with air conditioning, so you can cool down during the day, or take a dip in the sea or pool.
• Tell your family, partner, or travel companion what you are experiencing. You don’t have to explain everything about hot flushes, but you can share that a hot country with high humidity may not be the best choice right now.
• Plan activities in the evening, such as night markets, evening swims, and late dinners.
• Take a nap during a hot afternoon or do an indoor activity. 

Above all, see what works for you. You can try keeping a diary of when hot flushes occur. This way, you can identify possible triggers and learn to avoid them.  

Treatments to help counteract hot flushes

There are various ways to tackle hot flushes and night sweats. Are the summer months especially difficult for you? Then start early with an approach that works for you. The foundation is a healthy lifestyle. If this is not enough, different treatments can help counteract hot flushes:  

• A small-scale study suggests that acupuncture may help reduce hot flushes by improving hormone balance.
• Hormone therapy stabilises oestrogen and progesterone levels in the body and leads to fewer and less severe hot flushes. Hormone therapy also helps with many other menopausal symptoms.   

Relieving hot flushes

In addition to the above tips, you can also relieve hot flushes with medication.

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See what works for you

Hot flushes are extremely uncomfortable and can have a significant impact on your life. Fortunately, there are various ways to address them. Nutrition, lifestyle, and good sleep can already help a lot. If that’s not enough, consider possible medications, for support. Don’t keep struggling with your symptoms. Seek help from a medical specialist if you’re not sure where to start. Seeking help almost always pays off.  

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