Hot flashes during menopause: What causes them and what can you do about them?

During menopause, a woman's body gradually stops producing sex hormones, which means that eggs no longer mature and menstruation eventually stops.

The hormonal fluctuations during this period can cause both physical and mental complaints, of which hot flashes are one of the most well-known symptoms.

In this article I will tell you step by step what you can do to reduce hot flashes during menopause.

You recognize hot flashes as a sudden heat wave that comes and goes. They often start in your chest and quickly spread to your neck and head.

These attacks can last from seconds to minutes and are often accompanied by sweating and palpitations.

Hot flashes most commonly occur during perimenopause, the stage when menopause begins, but can also continue into postmenopause, when menstruation has stopped completely.

Besides the sudden onset of heat, there are other symptoms that characterize this annoying, but natural phenomenon:

1. A red face
2. Excessive sweating
3. Chills
4. Nausea
5. Dizziness
6. Palpitations

The exact cause of hot flashes isn't fully understood, but it appears to be related to a decrease in estrogen production. This hormone plays a key role in regulating your body temperature.

During the first phase of menopause, the amount of estrogen fluctuates and decreases further in the later phase.

Researchers suspect that these hormonal changes confuse the temperature sensor in your hypothalamus, a part of your brain. It receives the signal that your body is warmer than it actually is.

In response, your body tries to get rid of the "excess heat" by sweating and dilating the blood vessels in your skin, leading to the sudden warmth and redness you experience during a hot flash.

Certain factors can trigger hot flashes.

Although the causes of these hot flashes can vary from person to person, most women recognize these triggers:

1. Caffeine (2)
2. Lots of sugar and fat (3)
3. Alcohol
4. Spicy food
5. Smoking
6. Stress
7. Drinking too little water
8. Tight, synthetic clothing

Unfortunately, I can't give a clear answer to the question of how long hot flashes last. It varies considerably from woman to woman.

While one person may only experience occasional mild warmth, another may experience intense, long-lasting hot flashes.

One thing everyone will recognize is the unpredictability of hot flashes. They're often impossible to understand. Days or even weeks can go by without a hot flash, and then suddenly you have 10 a day.

The period during which you experience hot flashes is also different for everyone. Some women stop having them after a few months, while others struggle with them for years even after menopause.

The good news is that both intensity and frequency usually decrease over time.

Although you can't completely prevent hot flashes (after all, they are a natural hormonal response of your body), there are ways to alleviate the symptoms that come with them.

With this step-by-step plan you can reduce hot flashes during menopause:

Identify what triggers your hot flashes and see where you can make adjustments. Small changes can make a big difference.

Research shows that many women are sensitive to caffeine and it triggers hot flashes, so consider reducing your coffee and tea intake.(2)

Also watch your sugar and fat consumption, as high intakes can worsen hot flashes.(3)

Avoiding warm spaces can also really help reduce hot flashes. When you're in a cool environment, your body regulates its temperature better, which can help prevent those annoying hot flashes.

Get some fresh air and open a window in your workspace and bedroom. You can also install a fan or place a tabletop model on your desk.

Choose clothing made of lightweight, natural fabrics like cotton and linen, and avoid synthetics. Cotton is breathable, preventing body heat from building up (unlike synthetics).

This also applies to bedding! Only cotton.

If you don't drink enough water, your body becomes less efficient at regulating its temperature. This causes the nervous system to overreact more often, worsening hot flashes.

Hot flashes and night sweats also cause extra moisture loss, which can lead to a vicious circle: the more you sweat, the more dehydrated you become, and the worse the hot flashes become.

Therefore, drink a glass of water every hour instead of a large amount at once. This way, your body can absorb the fluid better and you'll stay well-hydrated.

The annoying thing about hot flashes is that they come on very suddenly and usually at the most inconvenient times, such as during an important meeting.

Therefore, make sure you wear several layers (natural and airy fabrics) so you can quickly take something off if you get warm. It's also handy to always keep an extra shirt in your bag so you can change in between.

Create a bedtime routine that helps you fall asleep relaxed, and above all, go to bed on time. Getting enough rest helps your body better cope with hot flashes. They're more likely to occur when you're tired.

If you feel embarrassed during a hot flash, try to laugh about it. Worrying about what others will think will only make it worse.

That's why it's good to bring it up for discussion, so others are aware. Less shame leads to less stress.

Eating healthy, getting enough sleep, reducing stress and exercising regularly can significantly alleviate menopausal symptoms in most women.

In addition, there are also natural remedies that can provide support for hot flashes during menopause.

These are supplements based on plant extracts, supplemented with vitamins and minerals. Examples include:

Phytoestrogens are natural substances found in plants like soy, flaxseed, and whole grains that resemble the hormone estrogen. They can help balance hormonal fluctuations during menopause and sometimes provide relief from hot flashes.

However, the effect varies from woman to woman, depending on factors such as your estrogen levels, diet, how your body absorbs the substances, and your personal reaction. Still, it's definitely worth a try! (4)

Cimicifuga, or "black cohosh," is a plant that helps with menopausal symptoms* such as hot flashes and irritability.

The active ingredients, especially triterpene glycosides, support hormones and neurotransmitters.

This herb is becoming increasingly popular as a supplement for menopausal women in the Netherlands.

Chasteberry is an herb with blue-purple flowers, also known as vitex agnus castus. This herb grows primarily in areas around the Mediterranean and is especially popular with women.

It can help with menstrual discomfort and supports the woman's hormonal system . *

A combination of different natural ingredients often works more effectively.

That's why we developed Menopause Premium, a natural supplement with seven different plant extracts and vitamins. 

This supplement contains herbs such as Chasteberry, Black Cohosh, Chinese Angelica and Hop Extract, supplemented with vitamins B6, D3 and folic acid.

Black cohosh and chasteberry can help alleviate menopausal symptoms, such as hot flashes. In addition, the other ingredients support hormonal balance and mood.

As I explained earlier, the balance of neurotransmitters, including serotonin, is disturbed by the drop in estrogen levels during menopause.

Serotonin normally helps regulate body temperature, but when serotonin is deficient, this system becomes oversensitive, leading to overreactions in the form of hot flashes.

You can support your serotonin production in a natural way.

Now, you cannot take extra serotonin yourself through your diet or supplements, but you can make sure you get enough vitamin B6 and tryptophan/5-HTP (5-hydroxytryptophan).

Your body needs these two substances to produce serotonin.

Our product Serobooster has been specially developed to support the natural production of serotonin.

Have you tried everything and are the hot flashes significantly affecting your daily life? Then I recommend discussing this with your doctor.

Hormone therapy and antidepressants are two options often prescribed for menopausal hot flashes.

But be careful, this does carry some risks and it is good to consider these options as a stopgap measure.

Another option that you may want to discuss with your doctor is Hormone Replacement Therapy.

Hormone therapy is a treatment in which hormones are administered to supplement the hormones that the body no longer produces in sufficient quantities.

Menopause primarily involves estrogen and progesterone. It can be administered in various forms, such as pills, patches, or gels.