4 Hot Flush Triggers and How to Minimise Their Impact

A sudden rush of heat. A heartbeat that’s getting faster and faster. More sweat than you knew was possible in a single moment.

If you’ve experienced a hot flush before, you’ll be very familiar with these symptoms.

Hot flushes are a common experience for menopausal and perimenopausal women alike. Hitting without notice, hot flushes can be extremely disruptive to everyday activities, causing discomfort, pain and embarrassment. While it can be difficult to navigate ‘normal’ life throughout the changes brought on by menopause, understanding potential triggers can help cut down the frequency.

 

Hormonal changes and hot flushes

As a woman’s body ages and approaches menopause, her ovaries begin to produce less oestrogen and progesterone. These hormonal changes can lead to many disruptions, including…

• Sleep disturbances and night sweats (the result of hot flushes that occur at night)
• Vaginal dryness
• Changes to mood
• Fatigue and irritability
• Mental health impacts, including depression and anxiety
• Joint pain and loss of bone density
• Impacts on cognitive abilities
• Increased risks of cardiovascular diseases

While this isn’t a definitive list of menopause symptoms (and not every woman will have the same experience), these can vary in impact from individual to individual. Education plays a huge role in simplifying the menopausal process as much as possible – without an understanding of the treatment options available, many women suffer more than is necessary throughout this season of transition.

Hot flushes find their roots in hormonal changes due to the impact on the hypothalamus, which is a region of the brain responsible for regulating body temperature. As the production of estrogen and progesterone decreases, the hypothalamus can become more sensitive to smaller changes in body temperatures, leading to overheating (and a subsequent hot flush).

 

Lifestyle factors that may trigger hot flushes

While changing hormones aren’t often within our control (although hormone replacement therapy can play a significant role in alleviating the impact of these changes), lifestyle factors are. An understanding of the lifestyle factors that are likely to trigger hot flushes can be of great use in minimising their impact on your everyday health and well-being.

The lifestyle factors that can trigger hot flushes range, varying from individual to individual in terms of how closely they correlate to a hot flush incident. Stress, diet and exercise are all key areas that may be triggering hot flushes, depending on your individual circumstances.

 

Stress’s impact on hot flushes

Stress is closely tied to the release of certain hormones in our bodies, including adrenaline and cortisol. When these hormones are released, they can cause disruption to the body’s ability to regulate its temperature, often leading to hot flushes.

Of course, managing stress is often easier said than done. If you’re noticing a correlation between stress and hot flush occurrences, consider how you can take a proactive approach to stress management techniques. You may want to explore:

• Relaxation techniques (such as yoga, meditation or deep breathing)
• Building in regular movement throughout your day
• Increasing your sleep quality and consistency
• Looking for opportunities to prioritise self-care

 

The importance of our diet

When a diet is high in processed foods, caffeine or alcohol, there may be an increase in the frequency and intensity of hot flushes. Processed foods often contain higher levels of sugars and fats than unprocessed foods, which may contribute to weight gain or to inflammation, creating disruptions to the body’s ability to regulate its temperature. 

Increasing whole and unprocessed foods is one simple way you can reduce the risk of hot flushes on a daily basis. Opt for a diet high in fruits, vegetables, whole grains and lean proteins. As this diet can often support healthy weight maintenance, you’ll find multiple benefits as you navigate through the changes menopause can bring.

 

Caffeine and hot flushes

Unfortunately for those who are used to three double-shot lattes a day, caffeine is also a likely culprit in hot flush occurrences. Research has identified a correlation between caffeine consumption and hot flushes, with women who consume higher levels of caffeine more likely to experience them than women who intake smaller amounts. There’s no need to immediately cut out your daily fix, however: with varying tolerances to caffeine from individual to individual, you may find that a moderate intake doesn’t have an impact on your symptoms. 

 

The benefits of regular exercise

While stress and a lower-quality diet can contribute to the likelihood of more hot flushes, exercise can help to reduce their occurrences and their severity. Exercise contributes to a lowered risk of hot flushes thanks to the way it regulates our body’s temperature and improves circulation. By also contributing to lowered stress levels, it can support our bodies through menopausal changes on multiple levels.

Exercise doesn’t have to be intense to help reduce the likelihood of a hot flush. Even a brisk walk or a gentle cycle can create incremental benefits that support a regulated body temperature, benefit mental health and the subsequent stress relief activity brings. 

 

Proactive approaches to minimising hot flushes

By building a daily routine that’s focused on minimising lifestyle factors that can contribute to hot flushes, you’ll find natural support for your body’s changing hormonal needs. While you won’t be able to control all of their occurrences, you may find a significant difference.

Alongside lifestyle changes, environmental factors can also lead to hot flush triggers. Many of us who live in Australia know what it’s like to experience menopause in the midst of constant heat and humidity – it certainly doesn’t make it easier! By opting for lightweight clothing, spending time in cooler environments and staying hydrated with cold water, you can lessen the impact of environmental heat on your rising body temperature.

 

Find the support you need 

Hot flushes don’t need to be handled alone. Our experienced team has witnessed all kinds of menopause journeys, so we will help you find the treatment pathway to reduce its daily impact. Contact us to learn more about the tools and resources that can provide relief from hot flushes.