How to manage your hot flushes and night sweats

Two of the most common complaints from women in the menopause are hot flushes and night sweats. These uncomfortable symptoms affect approximately 75% of women in perimenopause and can continue once women reach the menopause. 


The term “hot flush” is well known as a feeling of intense heat which isn’t caused by an external heat source and can come on quickly and without warning. They are a result of changes in the body’s hormonal balance. There are some simple measures that can be taken to lessen the effects of the Hot Flush and Nightsweats.


What helps hot flushes? 


Limiting caffeine intake


Reduction of caffeine and alcohol can certainly affect the frequency of the hot flush. The intake of hot drinks can raise the body’s internal temperature which, in turn, encourages the body's cooling mechanism to switch on and cause the body to sweat. While caffeine stimulates the sweat glands, alcohol widens the blood vessels — both of these are a catalyst for hot flushes and night sweats.


Stopping smoking


Stop smoking! While easier said than done, it’s thought that smoking may interfere with hormones, neurotransmitters that are linked to hot flushes. For example, higher androgen levels (testosterone) have been observed in smokers compared to non-smokers. Though estrogen levels are similar in smokers and non-smokers, the higher androgen (sometimes known as the male hormone) levels from smoking will raise the androgen to estrogen ratio, and this can be associated to the hot flushes.


Keep rooms cool 


A simple remedy available to all is turning down the thermostat, opening the windows, or using an air conditioner or fan. By keeping an indoor temperature below 21 degrees Celsius / 70 degrees Fahrenheit during the day and 18 degrees Celsius / 65 Fahrenheit at night, the body’s temperature will feel more comfortable.


Carry a cooling spray 


These can provide instant relief from hot flushes and night sweats. These sprays can help draw heat away from the skin, quickly and effectively reducing skin temperature and redness. An easy solution to have reassurance on hand and one we can recommend is Physicool U.K. 


51 Apparel cooling clothing range 


The fabric’s technology interprets the body’s heat and begins to store it until such time the body cools down and the heat is transferred back to the body. This ensures a constant temperature, no matter what the time or place. Comfort guaranteed!


You can shop our full range of menopause clothing here
Be sure to check out the rest of our blog for more articles on menopause help and tips, and to keep up to date with what we are getting up to. 


March 25, 2020 — Louise Nichloson

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