Hot flushes: what is happening and what helps?

Short answer: a hot flush is a sudden wave of heat in your face, neck and chest, often with sweating and a fast heartbeat. About 8 in 10 women get them around menopause. Each one usually lasts a few minutes, and for most women they fade within a few years. Layers, a cool bedroom and knowing your own triggers help. HRT is the most effective treatment for hot flushes; talk to your GP about whether it suits you.

What is a hot flush?

Around menopause your oestrogen drops and swings. That makes the part of your brain that controls your temperature react faster. Your body thinks it is too warm and tries to cool down: blood vessels widen, your skin flushes and you sweat. Afterwards you may feel cold. At night this is called night sweats.

How long do hot flushes last?

A single hot flush usually lasts a few minutes. How many years you get them differs: for most women they are gone after a few years, for some they last longer. They often start in perimenopause, before your last period.

What triggers a hot flush?

• alcohol and caffeine;
• spicy food and hot drinks;
• a warm room or heavy bedding;
• stress and rushing;
• smoking.

Not everyone has the same triggers. Logging them for a few weeks helps; you often see a pattern, like the same hour of the day or after coffee.

What helps?

On your own

• Wear layers you can take off quickly.
• Keep your bedroom cool and use light bedding.
• Cut back on alcohol and caffeine, especially in the evening.
• Exercise and a healthy weight help many women.
• Slow breathing during a hot flush makes it easier to get through for many women.

With help

Cognitive behavioural therapy helps many women cope with hot flushes and poor sleep. HRT is the most effective treatment for hot flushes, and there are non hormonal medicines too. What suits you depends on your symptoms, your health and what you want. Your GP can go through it with you.

When should you see your GP?

• if hot flushes or bad nights disrupt your daily life;
• if you are under 45 and have menopause symptoms;
• if you bleed after a year without periods. Always see your GP about that.

It helps to bring an overview. Read how to prepare for the menopause appointment.

Tracking hot flushes in PERIOD.

In PERIOD., choose Perimenopause or Menopause under "Where are you now?". Then you log a hot flush in one tap, for free, and see how many you have per day and when. PERIOD. meno adds a GP report and help in the moment.

Sources: NHS, Menopause; NICE NG23, Menopause: identification and management; Thuisarts.nl (NHG), Overgang. This article is general information, not medical advice.

Frequently asked questions

How long does a hot flush last?

Usually a few minutes. You may feel cold for a short while afterwards.

How many years do hot flushes last?

It differs. For most women they are gone after a few years; for some they last longer.

What helps hot flushes fastest?

Layers, a cool room and slow breathing help in the moment. HRT is the most effective treatment; talk to your GP about it.

Can you get hot flushes while you still have periods?

Yes. They often start in perimenopause, while you still have periods.

Want to see when your hot flushes come? Download PERIOD. on the App Store or on Google Play.