When I was in my 40s, I heard about hot flashes from my two older sisters. They would often say with a knowing smile, “You’ll know when they hit you”.
It seemed like a distant reality for me at that time — until the day came when a sudden “heat wave” swept over me. Indeed, hot flashes can strike without warning! This common menopause symptom can bring an intense feeling of heat, often with a flushed face and sweating.
Back then, I had no clue what to do. But now that I know better, I would love to be your big sis and share practical tips with you!
The things that helped me most with hot flashes in midlife:
- Making diet and lifestyle changes
- Taking hormone-friendly supplements
- Managing stress through relaxation techniques
- Doing home remedies for quick relief
- Knowing my options if natural steps aren’t enough
Most people think that hot flashes are the earliest signs to expect. But the first few symptoms you might actually experience are feelings of worry and anxiety, being depressed and feeling lost for no particular reason. Many women also feel a sense of disorientation.
Those emotional symptoms are experienced during perimenopause (the pre-stage of menopause) — as progesterone fluctuates and declines faster than estrogen. Hot flashes often join the party a little later — still in perimenopause, when estrogen starts swinging and dropping.
But hey, don’t sweat! (Let’s not steal the job of hot flashes.)
I am letting you know these things so you can work closely with your body and build your hormonal health! As I have been through hot flashes myself, I assure you that this article was written with you (and hot flashes) in mind. You can easily add my tips and lifestyle hacks to your daily life!
Table of Contents
What is a Hot Flash?
A hot flash (or “hot flush”) is a sudden, intense sensation of heat or warmth — typically starting in the head, face and neck. In some cases, the heat can spread to the rest of the body, too. The warmth may also come with sweating, flushing and palpitations. Most hot flashes last between one and five minutes.
Generally, hot flashes are referred to as vasomotor symptoms. This term highlights the body’s vasomotor system, which controls the widening and narrowing of blood vessels.
It all starts in your hypothalamus (the little part of your brain that works as your body’s thermostat). Now, when something disrupts that system (such as hormonal changes), blood vessels near the skin’s surface tend to widen. As a result, they release some heat — leading to the unfamiliar warmth, sweating and flushing.
Apart from feeling warm and sweating, you may also experience the following symptoms during a hot flash:
- Tingling of the fingers
- Red or flushed face
- Blotchy skin patches
- Cold shivering (once the hot flash subsides)
- Dizziness
- Anxiety
Do hot flashes always come suddenly?
Well, some women may experience warning signs, which can occur a few seconds to several minutes before a hot flash. These are known as prodromal symptoms.
Typical sensations before a hot flash are feelings of heat, gradual sweating, a faster heartbeat, anxiety and nervousness. Some women may also notice their skin turning red or blotchy, known as flushing.
However, not all women experience these warning signs. In my case, hot flashes hit without any warning! I would suddenly feel a warm, tingling sensation on my neck, face and chest. I also had a rapid heartbeat.
Mine were never the drenching kind, though. I know women who sweat so much they have to change their clothes in the middle of the day. If that’s you — I see you, and everything below is for you too.
Do all midlife women experience hot flashes?
Having a hot flash is common, but it’s not a universal menopause symptom. Meaning, not all women experience them!
Japanese women, for example, report far fewer hot flashes than women in the West. Their high intake of soy — rich in plant estrogens — may be part of it (your gut bacteria play a part too — more on that below).
Overall, up to 8 in 10 women get hot flashes at some point. And for many of us, they hang around for 7 years or more — so it’s worth finding what works for you.
Can hot flashes happen at night?
Yes, a hot flash can happen in the middle of the night — another common menopause symptom called “night sweats”.
Like hot flashes, night sweats are caused by a disrupted vasomotor system due to hormonal changes. They can leave you drenched as you wake up! If they’re wrecking your nights, here’s how to deal with sleep deprivation in menopause.
Do hot flashes signify the start of menopause?
Not exactly! Hot flashes usually show up during perimenopause — sometimes years before your last period. But they’re rarely the very first sign.
That is a hard lesson I had to go through because back then (when I did not have hot flashes yet), I couldn’t understand why I was feeling down, lost and irritable. I thought I was having some serious mental health troubles. I did not realize I was already entering perimenopause — the pre-stage of menopause!
You can enter perimenopause as early as your mid-to-late 30s. During this stage, progesterone levels fluctuate and decline faster than estrogen. And since progesterone has calming and mood-steadying effects, low levels can bring anxiety, low mood and mood swings. Those are often the real first signs.
What Are the Causes of Hot Flashes During Menopause?
Swinging and falling estrogen is the main reason behind hot flashes. Stress, blood sugar dips, low serotonin and thyroid problems can all add fuel to the fire.
Yes, menopause takes your body on a roller coaster ride!
Here’s the simple version. The hypothalamus — your brain’s thermostat — has a “comfort zone,” a small range where it doesn’t react. Estrogen helps keep that zone nice and wide. When estrogen swings and drops, the zone shrinks. Suddenly, even a tiny rise in temperature (a hot drink, a stressful email) makes your brain think you’re overheating.
So your body tries to cool you off. It opens up the blood vessels in your skin and turns on the sweat — and there it is, a hot flash.
Your Body Is ONE System: Why Hot Flashes Aren’t Just About Estrogen
Estrogen is the spark — but the rest of your body decides how big the fire gets. That’s why two women with the same hormone levels can have very different hot flashes. And it’s why I always look at the whole body, not just one hormone. Here’s who else is in the room:
- Your stress system. Stress hormones like adrenaline and cortisol speed up your heart and warm you up from the inside. On an already jumpy thermostat, that’s often all it takes. For me, this was the big one.
- Your blood sugar. When blood sugar crashes, your body pushes out adrenaline to bring it back up — and a hot flash can ride along. Hot flashes are also more common in women with insulin resistance.
- Your thyroid. An overactive thyroid speeds up your metabolism and can cause heat and sweating that look a lot like hot flashes.
- Your gut and liver. Together they clear used estrogen out of your body. Your gut bugs even decide how much you get out of soy — only some women have the bacteria that turn it into its most helpful form. That may be why soy works wonders for your friend and nothing for you. Fiber, fermented foods and lots of different plants keep those bugs happy.
- Your serotonin. Low serotonin (your feel-good messenger) makes your thermostat touchier and you more sensitive to stress.
- Your triggers. Alcohol, caffeine, spicy food, hot drinks, a warm room and tight clothes are the usual suspects.
Here’s the part I wish someone had told me: hot flashes aren’t just annoying. Frequent, long-lasting ones are linked to heart and blood sugar health — and night-time ones to brain health, too. So I think of them as a message from my body. Not a reason to panic, but a good reason to look after the whole system.
Do men experience hot flashes, too?
Surprisingly enough, the answer is yes!
Experts at Harvard found that falling testosterone levels during andropause is the culprit. However, compared to menopause, andropause (the male version of menopause) happens very slowly, so symptoms are not as intense in men.
How to Stop Hot Flashes Naturally: 7 Ways That Help
To calm hot flashes in menopause, eat to keep your blood sugar steady, pick your herbs and supplements wisely, calm your stress system, keep moving and look after your weight.
Whatever you choose, hit the basics first. That way, hot flashes may become milder, less frequent and easier to live with — and you build a stronger body for the years ahead.
Brace yourself because the tips I’m about to share really made me feel BETTER in midlife. It is my desire that they work well for you, too!
1. Eat a hormone-balancing diet
Eat whole foods, cruciferous and leafy vegetables, nuts, seeds and berries. Go organic, support local farmers and buy in season as much as you can! And build every meal around protein, fiber and healthy fats. That keeps your blood sugar steady — and fewer sugar crashes can mean fewer hot flashes. Skip the ultra-processed and sugary stuff; your hormones will thank you.
One trial caught my eye: women who ate lots of plants plus half a cup of cooked soybeans a day cut their moderate-to-severe hot flashes by more than 80% in 12 weeks. You don’t have to go vegan to try it — a daily handful of edamame or soybeans in a soup or salad is an easy start.
2. Use herbs and supplements!
Hormone-friendly herbs and supplements can help some women. I’ll be honest with you: the results are mixed. Some women feel a real difference, others don’t. The NIH’s center for complementary health has a good overview.
Phytoestrogenic herbs contain plant estrogens that gently mimic your own. Adaptogenic herbs help your body handle stress.
Some of the herbs and supplements women use include:
Black Cohosh: The best-studied herb for hot flashes. Some women swear by it, but studies are mixed. It has rarely been linked to liver problems, so stop if you feel unwell.
Flaxseeds: Rich in lignans (plant estrogens). Studies haven’t shown a big effect on hot flashes, but they’re great for your gut and hormone clean-up.
Dong Quai: A classic in Chinese medicine, usually used in blends. On its own, studies haven’t found it helps hot flashes. It thins the blood, so skip it if you take blood thinners.
Red Clover: Rich in isoflavones. Some women find it takes the edge off; the studies are mixed.
Wild Yam: Contains diosgenin, which labs use to make hormones. But your body can’t turn it into progesterone on its own — so don’t count on it for hot flashes. (It’s often mixed up with Vitex, which is a different herb.)
DHEA: A building block your body uses to make other hormones. It’s a hormone itself, so talk to your doctor and test your levels before taking it.
Gamma-Linolenic Acid (GLA): Found in evening primrose oil, borage oil and black currant seed oil. Popular for hot flashes, but the evidence is thin. Some women like it for dry skin.
Magnesium: Helps you relax and sleep better — and a calmer body flashes less.
Tryptophan/5-HTP: These help your body make serotonin, which it also uses to make melatonin for a sound slumber. Heads-up: 5-HTP, tryptophan and St John’s Wort don’t mix with antidepressants — check with your doctor first.
Liver Health Supplements: Your liver helps clear used estrogen out of your body, so keep it happy! Vitamin D3, dandelion tea and milk thistle are your besties here.
3. Work on your stress level
This is where I put most of my energy — and it paid off. Stress hormones can set off a hot flash on their own, and they make your hormones swing even more.
Mindfulness, yoga and meditation all help. So does a form of talking therapy called CBT, and clinical hypnosis — both are now recommended for hot flashes by menopause experts in the UK and US. They don’t make the flashes vanish, but they make them bother you a lot less. YouTube has many free yoga and relaxation videos that can help — pick one you enjoy.
4. Give your stress system real breaks
Your stress system never switches off when you’re caring for everyone else. Plan real breaks into your week — a walk alone, an early night, saying no more often. Adaptogenic herbs such as ashwagandha, eleuthero, rhodiola and maca help many women feel calmer, too.
5. Keep moving!
Daily movement matters — and strength training is one of the best things you can do in midlife. If hard, sweaty sessions set off a flash, train earlier in the day, in a cool room. Walking, swimming, dancing, Pilates, Tai Chi and Qigong keep you moving while your body stays calm.
And drink up! Drink to thirst — and a little extra on days you sweat a lot.
6. Try acupuncture!
Acupuncture targets points in your body to release tension and calm your whole system. The results for hot flashes are mixed, but many women find it deeply relaxing — and that alone can help.
7. Maintain a healthy weight!
Women carrying extra weight tend to have more hot flashes. The good news? Losing even some of it often means fewer of them.
10 Quick Relief Tips to Ease Hot Flashes!
Besides making diet and lifestyle changes, there are many practical remedies and at-home tricks you can use to deal with hot flashes:
1 Breathe through it! The moment I felt the heat rising, I slowed my breathing right down — deep into my tummy, in and out. It didn’t stop every flash, but it kept me calm instead of panicky, and the heat passed faster.
2 Sip on a glass of cold water. This is a quick way to cool you down from the inside!
3 Wear light clothing! Wear several layers of light clothing that are easy to take off in case a hot flash occurs. If you’re a heavy sweater, keep a spare top in your bag.
4 Put your wrist under running water. This will cool your entire body down!
5 Use something cold to regulate body heat! Freeze a washcloth and place it around your neck when a hot flash happens.
6 Cool your room. Open your windows, turn down the thermostat and put your fan or air conditioner on full blast!
7 Keep essential oils in your purse! Lavender, chamomile, basil, peppermint, clary sage and geranium are great for calming stress and anxiety, which can trigger a hot flash.
8 Carry a portable fan wherever you go, so you can cool down the moment a hot flash strikes!
9 Look for chill pillows. They can help if hot flashes occur at night!
10 Try to be open to others about hot flashes. Tell your co-workers, friends and family that you experience hot flashes sometimes. Freeing yourself from the shame attached to menopause symptoms, like hot flashes, will bring you emotional relief!
Quick Check: What’s Setting Off YOUR Hot Flashes?
Right after coffee, wine or a spicy meal? → Those are your triggers. Cut back one at a time.
Late morning or mid-afternoon, when you’re hungry? → Blood sugar dip. Add protein to your meals.
Worse in busy, stressful weeks? → Your stress system. Breathe, walk, rest.
With weight loss, shaky hands or a racing heart? → Ask your doctor to check your thyroid.
Mostly at night? → Cool bedroom, light covers, no wine at dinner.
Keep notes for two weeks in your journal. The pattern often jumps right out at you!
Hormone Therapy for Hot Flashes
If natural steps aren’t enough, hormone therapy (HRT) is the most effective treatment for hot flashes. Personally, I lean toward nutrient-dense food, fasting, movement and keeping my stress low — that’s what worked for me. But I’ve learned HRT isn’t as scary as we were once told, and the old warnings have been softened a lot.
Many HRT products today are “body-identical” — the same shape as your own hormones. Custom-mixed “bioidentical” creams from compounding pharmacies aren’t tested the same way, so ask for an approved product. The earlier you start — ideally around perimenopause or the first years after — the better the balance of benefits and risks. It’s a choice to make with your doctor. Here’s my guide to hormone replacement therapy for women.
When to Check With Your Doctor
If your hot flashes come with weight loss, shaky hands or a racing heart, get your thyroid checked. Chest pain, shortness of breath or fainting always means emergency care.
FAQ: Hot Flashes
How long do hot flashes last?
Each one usually lasts one to five minutes. As a phase, they often stick around for about seven years — shorter for some, longer for others. Looking after your whole body can make them milder along the way.
Can I ease hot flashes without hormones?
Yes! Steady blood sugar, lower stress, a plant-rich diet with some soy, a healthy weight and slow breathing all help. CBT and clinical hypnosis help many women, too.
Is it normal to sweat so much I have to change clothes?
For some women, yes — heavy sweating is part of their hot flashes. Dress in layers, keep a spare top handy and cool your bedroom at night. If it’s wearing you down or comes with other new symptoms, talk to your doctor.
Whether your hot flashes come once a week or ten times a day, remember this: by listening to your body and caring for the whole system, you can ease them and get back to living a full, active life. Not sure where to start? My free 5-Minute Menopause Map helps you see what your body needs most.
References:
Menopausal Symptoms: In Depth – NCCIH (www.nccih.nih.gov)
Menopause: identification and management (NG23) – NICE (www.nice.org.uk)
The 2023 nonhormone therapy position statement of The North American Menopause Society – Menopause (pubmed.ncbi.nlm.nih.gov)
Duration of menopausal vasomotor symptoms over the menopause transition (SWAN) – JAMA Internal Medicine (pubmed.ncbi.nlm.nih.gov)
Hormone therapy for vasomotor symptoms and cardiovascular disease risk (SWAN) – JAMA Internal Medicine (pubmed.ncbi.nlm.nih.gov)
HHS removes misleading FDA warnings on hormone replacement therapy – FDA (www.fda.gov)
The Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS) – Menopause (pubmed.ncbi.nlm.nih.gov)
Diet quality, body weight, and postmenopausal hot flashes – PMC (pmc.ncbi.nlm.nih.gov)
Diet, the gut microbiome, and estrogen physiology in menopausal health – Nutrients (pmc.ncbi.nlm.nih.gov)
Vasomotor symptoms and insulin resistance in the Study of Women’s Health Across the Nation – PubMed (pubmed.ncbi.nlm.nih.gov)
Menopausal vasomotor symptoms and plasma Alzheimer’s disease biomarkers – PMC (pmc.ncbi.nlm.nih.gov)
Physiology, Menopause – StatPearls (www.ncbi.nlm.nih.gov)
Hot flashes and prodromal symptoms – Mayo Clinic Proceedings (www.mayoclinicproceedings.org)
Hot flashes in men – Harvard Health Publishing (www.health.harvard.edu)
Bioidentical hormones – Cleveland Clinic (my.clevelandclinic.org)
Written by Gita — Certified Fasting Therapist, Nutrition Coach and Keto Coach, and founder of My Menopause Journey since 2014. Every article is built on published research and trusted health sources, updated regularly, and shaped by her own journey through menopause. Read more about Gita and her credentials.
