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Hot flushes are the most common symptom of perimenopause and menopause, the natural phases when the ovaries stop releasing eggs and periods come to an end. Hot flushes, also known as vasomotor symptoms (VMS), cause a sudden sensation of intense heat, particularly in the face, neck, and chest. Many experience excessive sweating during a hot flush and may feel chilled afterwards.

Hot flushes can vary from person to person. Some find the symptoms mildly bothersome, while others are more significantly impacted. Common symptoms include:

• Intense internal heat

• Excessive sweating (night sweats can disrupt sleep)

• Redness and warmth in the face, neck, and chest

• Chills after the episode due to body heat loss

• Increased heart rate (7-15 beats per minute)

• Feelings of anxiety

During a hot flush, core body temperature and skin temperature rise, usually affecting areas like the chest, abdomen, back, and limbs. Blood flow increases, which leads to sweating. Some people also experience an increased metabolic rate, resulting in a higher heart rate.

Hormone fluctuations during your menstrual cycle may cause hot flushes as a premenstrual symptom. Hormonal changes affecting temperature regulation are more common as you enter perimenopause, a period that typically lasts between 3-4 years but can extend up to 10 years. This phase leads up to menopause, during which periods become irregular and may differ in heaviness, duration, or frequency.

Hot flushes and night sweats can also occur during pregnancy due to hormonal changes, especially in the first and third trimesters. However, having hot flushes during pregnancy does not necessarily mean you are entering perimenopause.

Several factors can trigger hot flushes, including:

• Warm weather or hot environments

• Smoking

• Caffeine or alcohol

• Spicy food

• Stress

• Wearing tight clothing

Hot flushes at night can cause profuse sweating, making you uncomfortable and preventing restful sleep. The body's temperature naturally decreases during sleep, but hormonal changes affecting temperature regulation can cause night sweats, making hot flushes seem more severe at night.

A hot flush generally lasts 1-5 minutes, but it can last longer for some people. The duration of symptoms can span approximately four years, though this varies widely. For most, hot flushes gradually decrease in frequency and intensity over time.

Hot flushes typically resolve on their own, but in the meantime, lifestyle adjustments can help manage symptoms:

• Avoid Smoking: Smokers may experience more frequent hot flushes.

• Exercise Regularly: Physical activity may reduce the occurrence of hot flushes.

• Maintain a Healthy Weight: Excess weight can worsen symptoms.

• Avoid Triggers: Caffeine, spicy food, and alcohol can all trigger hot flushes.

• Keep Cool: Dress in layers, use fans or air conditioning, and drink cool beverages.

• Mind-Body Techniques: Practices such as mindfulness, cognitive behavioural therapy (CBT), acupuncture, and deep breathing can also help manage symptoms.

There’s no way to completely prevent hot flushes during menopause, but avoiding triggers such as stress, caffeine, alcohol, spicy food, tight clothing, heat, and smoking may help reduce their severity.

If lifestyle changes and natural remedies aren't effective, consider speaking to a medical professional at My London Pharmacy for treatment options. We offer free consultations with our medical team to help determine the right solution for you.