Understanding and Managing Menopausal Hot Flushes: Effective Tips for Relief

Hot flushes, often likened to spontaneous sauna sessions dressed head-to-toe in winter gear, are an undeniable hallmark of menopause. Up to 80% of women in the throes of perimenopause and menopause experience these temperature tantrums, known by various names from "hot flashes" to "power surges." Beyond the immediate discomfort, these episodes can wreak havoc on your life, disrupting sleep, mood, and cognitive function and leaving you exhausted and frustrated. Yet, despite their prevalence and impact, the physiology of hot flushes remains an enigma, with more research needed.

Technically speaking, hot flushes are rapid and exaggerated responses involving heat dissipation, accompanied by peripheral vasodilation and a sensation of intense internal heat. However, understanding their underlying mechanisms remains elusive, leaving us without effective solutions to enhance women's lives during this challenging time.

One prevailing hypothesis suggests that hot flushes are thermoregulatory events. While intriguing, this perspective offers little practical insight to empower women in managing these episodes. Another avenue of inquiry delves into heart rate variability, suggesting an apparent involvement of the autonomic nervous system, possibly implicating parasympathetic withdrawal and sympathetic activation.

But this doesn’t help you feel better, so here's the twist: stress appears to play a pivotal role, as women under pressure tend to experience more frequent and intense hot flushes. Therefore, could the key to helping women manage or even conquer hot flushes lie in restoring balance to the nervous system and supporting the hypothalamic-pituitary-adrenal (HPA) axis? In other words, can we support your stress response to help your hot flushes?

Here are a few suggestions to get you started:

Relaxation techniques:

Explore meditation, deep breathing exercises, yoga, or indulge in a soothing magnesium salt bath. These can help reduce stress and anxiety, which are known triggers for hot flushes. These relaxation techniques promote the activation of the parasympathetic nervous system, which can help alleviate the intensity and frequency of hot flushes.

Sleep hygiene:

Establish healthy sleep routines and infuse calming rituals into your evenings. Poor sleep can exacerbate menopausal symptoms, including hot flushes. Practices like maintaining a consistent sleep schedule, avoiding caffeine and heavy meals before bedtime, and creating a comfortable sleep environment can contribute to better sleep.You can read about our 7 sleep tips here.

Blood sugar balance:

Eating regular, balanced meals and avoiding sugary and refined carbohydrates can help stabilize blood sugar levels. Fluctuations in blood sugar can trigger hot flushes in some women.


Consider incorporating Menopause Support by Nu Mind Wellness into your regimen. It has everything you need for a healthy perimenopause and menopause. You can read more here.

Caffeine and alcohol:

Caffeine and alcohol are both known to increase body temperature and trigger hot flushes in some individuals. Minimizing or eliminating the consumption of these stimulating substances may help reduce the occurrence and severity of hot flushes.

Holistic therapies:

Massage and acupuncture are both known to stimulate the parasympathetic nervous system, promoting relaxation.These therapies may help alleviate hot flushes by calming the body's response to hormonal fluctuations.

Enjoy life:

Embracing laughter and finding joy in everyday experiences can help reduce stress and improve overall well-being. A positive outlook on life can contribute to a sense of balance and may indirectly lessen the impact of hot flushes.

Talk Therapies

Seeking out talk therapies such as counseling or cognitive-behavioral therapy (CBT) can provide emotional support and help you develop coping strategies for managing menopausal symptoms, including hot flushes. Talking about your experiences and feelings can be therapeutic and empowering.


Remember that individual experiences with menopause can vary, and what works for one person may not work the same way for another. It's important to consult with a healthcare provider to discuss your specific symptoms and develop a personalized plan for managing hot flushes and other menopausal changes.

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