Why Smoking Makes Hot Flushes Worse and How to Manage Them

If you’re experiencing hot flushes during menopause, you might be surprised to learn that your smoking habits could be making these uncomfortable symptoms significantly worse. Understanding the connection between smoking and hot flushes – and knowing how to manage them – can make a meaningful difference to your menopause journey. 

The smoking and hot flush connection  

Smoking doesn’t just impact your general health; it has a direct effect on how your body experiences menopause symptoms, particularly hot flushes. The chemicals in cigarette smoke interfere with your body’s hormone balance and can trigger more frequent and intense hot flushes, creating a challenging cycle that can be difficult to break. 

How smoking affects your hormones  

When you smoke, several important changes occur in your body that can worsen menopausal symptoms: 

Blood vessel constriction occurs almost immediately when nicotine enters your system. This narrowing of blood vessels can make it harder for your body to regulate its temperature effectively, potentially triggering more frequent hot flushes. 

Oestrogen metabolism is affected by smoking, potentially lowering oestrogen levels even further during menopause. This additional hormonal disruption can lead to more severe menopausal symptoms, including more intense hot flushes. 

Oxygen delivery throughout your body becomes compromised due to increased carbon monoxide levels from smoking. This reduction in oxygen can affect your body’s ability to maintain stable temperature control, potentially triggering more frequent temperature fluctuations. 

The impact on hot flush frequency and intensity Research shows that women who smoke during menopause typically experience: 

More frequent hot flushes compared to non-smokers Greater intensity of hot flush episodes Longer duration of symptoms More night sweats, which can affect sleep quality 

Breaking the cycle  

While quitting smoking can seem daunting, especially during menopause, it’s one of the most effective ways to reduce hot flush severity. Here’s how to approach this challenge: 

Start with your healthcare provider  

Begin by discussing your smoking habits and hot flush symptoms with your healthcare provider. They can: 

• Assess your current situation and symptoms  

• Recommend appropriate nicotine replacement therapy (NRT) options  

• Provide support for both smoking cessation and menopause management  

• Create a personalised plan that addresses both challenges 

Managing hot flushes while quitting  

As you work towards quitting smoking, several strategies can help manage your hot flushes: 

Immediate relief strategies:  

• Keep your environment cool and well-ventilated  

• Dress in lightweight, breathable layers  

• Keep cold water readily available  

• Use a small fan for immediate cooling  

• Practice deep breathing exercises when you feel a hot flush beginning 

Lifestyle modifications:  

• Establish regular exercise routines  

• Maintain consistent sleep patterns  

• Avoid other known hot flush triggers like caffeine and alcohol  

• Practice stress-reduction techniques like meditation or yoga 

Support for success  

Quitting smoking while managing menopause symptoms requires support.  

Consider: 

• Joining a smoking cessation program specifically designed for women in menopause  

• Connecting with support groups for both menopause and smoking cessation 

• Engaging family and friends in your journey  

• Working with healthcare professionals who understand both challenges 

The benefits of quitting  

When you quit smoking during menopause, you may experience: 

• Reduced frequency and intensity of hot flushes  

• Improved sleep quality  

• Better overall menopause symptom management  

• Enhanced effectiveness of any menopause treatments you’re using 

When to seek additional help  

Consider reaching out to your healthcare provider if: 

• Your hot flushes remain severe despite quitting smoking  

• You’re struggling with nicotine withdrawal symptoms  

• You need additional support for smoking cessation  

• Your menopause symptoms are significantly impacting your quality of life 

Conclusion 

While managing hot flushes during menopause can be challenging, understanding the impact of smoking on these symptoms – and taking steps to quit – can lead to significant improvements in your menopause experience. Remember that quitting smoking is a journey, and it’s okay to need support along the way. 

Looking for more support with your menopause symptoms? Speak with the team at the Australian Menopause Centre to discover our holistic treatment pathways. We’re here to support you through every aspect of your menopause journey. 

References: 

Smith RL, Flaws JA, Mahoney MM. Factors associated with poor sleep during menopause: results from the Midlife Women’s Health Study. Sleep Medicine. 2018;45:98-105.  

Whiteman MK, Staropoli CA, Langenberg PW, et al. Smoking, body mass, and hot flashes in midlife women. Obstetrics & Gynecology. 2016;101(2):264-272.  

Gold EB, Crawford SL, Avis NE, et al. Factors related to age at natural menopause: longitudinal analyses from SWAN. American Journal of Epidemiology. 2013;178(1):70-83.  

 Cochran CJ, Gallicchio L, Miller SR, et al. Cigarette smoking, androgen levels, and hot flushes in midlife women. Obstetrics & Gynecology. 2015;112(5):1037-1044.  

 Matthews KA, Crawford SL, Chae CU, et al. Are changes in cardiovascular disease risk factors in midlife women due to chronological aging or to the menopausal transition? Journal of the American College of Cardiology. 2017;54(25):2366-2373.