How do I manage hot flashes?

Bottom lineManage hot flashes by spotting and avoiding triggers (spicy food, caffeine, alcohol, stress, heat, smoking), staying cool with light layers, fans, and breathable bedding, and supporting yourself with exercise, a healthy weight, and stress management; HRT is the most effective treatment for those who can take it, with non-hormonal options available, so see a clinician if flashes are frequent, severe, or disrupting sleep.

Hot flashes - sudden waves of heat, flushing, and sweating - are one of the most common menopause symptoms. Lifestyle adjustments help many people, and effective treatments exist if they're disruptive.

Identify and avoid triggers

Common triggers include spicy food, caffeine, alcohol, hot drinks, stress, warm rooms, and smoking. Notice your own patterns and cut back where you can.

Stay cool

• Wear light layers you can remove, in natural fabrics
• Keep your bedroom and workspace cool; use a fan
• Sip cool water and keep some nearby
• For night sweats, use breathable bedding and nightwear

Lifestyle support

• Regular exercise, a healthy weight, and stopping smoking can help
• Manage stress with relaxation techniques, paced breathing, or mindfulness

Treatment options

• HRT (hormone replacement therapy) is the most effective treatment for hot flashes for those who can take it
• Non-hormonal prescription options exist for people who can't or prefer not to use HRT
• Discuss the benefits and risks with a clinician to find what suits you

When to see a clinician

See a doctor if hot flashes are frequent, severe, or disrupting your sleep and life - they can talk through HRT and other options.

Femora helps you track symptoms and triggers so you can see what sets off your hot flashes and what helps.