How to survive hot weather with hot flushes?

Normally, your body regulates its temperature efficiently. During menopause, oestrogen levels drop, disrupting this regulation. Your brain perceives that you’re too warm, triggering a short but intense cooling response. Your blood vessels dilate, you start sweating heavily, and your skin turns red—this is a hot flush. When it’s warmer outside, your blood vessels dilate even more, making you feel hotter and causing more frequent hot flushes or night sweats. If these symptoms occur during the day, they’re called hot flushes. At night, they’re referred to as night sweats. Essentially, they are the same. Did you used to enjoy summer, but now break into a sweat just thinking about warmer weather? The following tips can provide relief.

There are ways to reduce hot flushes, even in hot weather. Here are some practical tips to help you get through the summer or enjoy a holiday in a warm climate:

• Focus on your breathing for a few minutes: inhale for 4 seconds, exhale for 6 seconds, consciously breathing into your abdomen, calmly and effortlessly. Inhale through your nose and exhale through your mouth. This relaxes your body and reduces stress, which can gradually ease the hot flush. This technique may work better for some than for others.
• Wear lightweight, 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 water bottle placed in front of a fan works well too.
• Engage in 30 minutes of daily exercise, incorporate strength training, and take time to relax.

Diet and hydration also influence how you experience hot flushes. Making the right choices can help reduce hot flushes and night sweats.

What you eat can help mitigate hormonal fluctuations caused by declining oestrogen levels. Certain foods and drinks can reduce or worsen hot flushes. Here’s how to make the right choices:

• Drink plenty of cool (but not ice-cold) water. Dehydration exacerbates hot flush symptoms. Drinking ice-cold beverages can activate your internal thermostat, potentially triggering hot flushes.
• Eat light meals. This reduces the effort your body needs to digest food. Spicy or heavily seasoned foods can worsen hot flushes.
• Small-scale studies suggest that a vegan diet with soy may help reduce hot flushes. There is also evidence that gut bacteria influence oestrogen levels and may alleviate symptoms. More research is needed for clearer insights. If you follow a vegan diet, pay extra attention to nutrients like calcium, vitamins B2 and B12. Ensure you’re getting enough of everything and seek professional advice if needed.
• Alcohol and caffeine can worsen hot flushes. Consider replacing them with alternatives. Alcohol often dilates blood vessels, making you feel warmer. Both alcohol and caffeine can affect body temperature and intensify hot flushes.
• Phytoestrogens are plant-based compounds that mimic oestrogen. They are found in soy, tofu, oatmeal, flaxseed, tempeh, and apricots. Regular consumption has been linked to less severe and less frequent hot flushes.

Your gut is home to millions of bacteria that collectively form the gut microbiome. These bacteria contribute to hormonal balance. Eating a varied diet rich in fruits and vegetables nourishes the diverse bacteria in your gut.

Together with hot flushes, night sweats are among the most commonly reported complaints. At random moments, you may wake up drenched in sweat. These episodes of sweating usually don’t last long but can disrupt your sleep. Below, you’ll find tips to help you get through the night more comfortably:

• Do you wake up during the night? Focus on your breathing. Inhale slowly through your nose and exhale through your mouth. This helps to relax your body, and the hot flush will gradually subside. Alternatively, get out of bed and do something calming.
• Use a cooling mist spray, or simply a spray bottle filled with water.
• Take a lukewarm shower before going to bed. While a cold shower might seem refreshing, it can actually cause your body to warm up, making you feel even hotter.
• Use a cooling pillow or bamboo bed sheets.
• Smoking increases the likelihood of hot flushes and night sweats. Quitting smoking can help reduce all your menopause-related symptoms.

A good night’s sleep supports your overall health and can help alleviate menopause symptoms. You’ll feel more energised and focused.

Planning a summer holiday in a warm country? Hot flushes can make travelling in hot weather more challenging, but with some preparation, it’s manageable. Heat and stress can worsen symptoms, so take time to incorporate moments of rest. These tips can help you enjoy your holiday:

• Discuss plans with your travel companions: a seaside or mountain destination can be more comfortable.
• Choose accommodation with air conditioning so you can cool down during the day, or take a dip in the sea or pool.
• Share your experiences with your family, partner, or travel companions. You don’t need to explain everything about hot flushes, but you can mention that a hot, humid destination might not be ideal right now.
• Schedule activities for the evening, such as night markets, evening swims, or late dinners.
• Take a nap during a hot afternoon or opt for indoor activities.

Find what works best for you. Keeping track of when hot flushes occur can help you identify triggers and learn to avoid them.

There are various ways to address hot flushes and night sweats. Are the summer months particularly difficult for you? Start early with a strategy that works for you. The foundation is a healthy lifestyle. If that’s not enough, consider these treatments:

• Small-scale studies suggest that acupuncture may help reduce hot flushes by improving hormonal balance.
• Hormone therapy stabilises oestrogen and progesterone levels in the body, leading to fewer and less intense hot flushes. Hormone therapy also helps with many other menopausal symptoms.
• Supplements can alleviate hot flushes and other menopausal symptoms.