It was the beginning of September. I was sitting at my desk preparing for class when suddenly a strong wave of heat rushed through my body. My face turned red, burning from the heat. Sweat covered my forehead, nose, the area between my breasts, and under my arms. It was so intense that I had to get up and wash my face with cold water. I felt like tearing off all my clothes and diving into ice-cold water. And then, just two minutes later, everything returned to normal, as if nothing had happened.
At first, I thought I had spent too much time in the sun the day before and maybe got a mild sunstroke. But I was very wrong. I was 51 years old, still menstruating regularly, and what I experienced was not sunstroke – it was my first hot flash.
Today I am 54. I lost my period a year ago, which means I’ve entered menopause. Hot flashes are still a part of my life. I’ve accepted them and learned how to live with them. As a PhD, I like to research what is happening to my body and how to manage it – and now I want to share my knowledge with you, hoping it will help.
If you are in perimenopause or menopause, you probably know exactly what I’m talking about. Hot flashes affect around 80% of women in Western countries. For 50% of women, they last more than 5 years, for 10% they last more than 15 years, and for some unlucky ones, they can last over 20 years!
Consequences of Hot Flashes in Menopause
Hot flashes and night sweats often cause sleep disturbances, leading to chronic insomnia. Beyond disturbing daily activities, hot flashes affect:
- mood and communication,
- concentration,
- sexual activity,
- energy levels and overall vitality.
They also lead to fatigue, brain fog, irritability, anxiety about aging, loss of libido, and in some women, even depression. All of this significantly reduces quality of life.
Research shows that reducing the frequency of night sweats is linked to better sleep quality and improved daytime performance and productivity.
To give you some comfort: research has shown that women who experienced hot flashes at the beginning of menopause had fewer cardiovascular problems compared to women who never had them or only developed them later in menopause.
The good news is that hot flashes are usually a temporary phase. How we choose to deal with them makes all the difference.
What to Avoid to Reduce Hot Flashes
- caffeine and alcohol
- spicy and hot foods
- tight clothing
- synthetic fabrics
- smoking
- stress
- overheated rooms
- hot beverages
Hormone Therapy for Hot Flashes
When it comes to hormone treatment, here are the most common options. Hormones can be taken:
- orally (tablets),
- through the skin (patches),
- vaginally or intrauterine (inserts).
Treatment usually lasts up to 5 years, sometimes longer if needed.
Benefits of Hormone Therapy
- reduces frequency of hot flashes → less insomnia, headaches, mood swings
- protects the cardiovascular and nervous systems
- reduces risk of osteoporosis
- lowers risk of dementia
- improves skin hydration and elasticity
- reduces hair loss
Risks of Hormone Therapy
- higher risk of breast cancer
- increased risk of stroke
- uterine fibroids and endometriosis
- liver disease
- coronary heart disease
- thromboembolism
- Alzheimer’s disease
Because of these risks, many women turn to alternative and natural remedies for menopause symptoms.
Natural Remedies for Hot Flashes
Some natural options that may help relieve hot flashes include:
- Evening primrose oil (Oenothera biennis) – may interact with blood thinners and some psychiatric medications.
- Sage (Salvia officinalis) – may reduce frequency of hot flashes.
- Black cohosh (Actaea racemosa) – several positive studies exist, but results are inconsistent and rare cases of liver damage have been reported. Avoid if you have liver problems.
- Red clover (Trifolium pratense) – may cause heavier bleeding.
- Soy and soy products – contain phytoestrogens that may help (study 1, study 2).
- Hibiscus tea
⚠️ Not every remedy will work for every woman. Try what suits your body best and always consult your doctor before starting supplements.
Lifestyle Tips to Ease Hot Flashes
- Exercise regularly – even 15 minutes a day makes a difference.
- Wear lightweight clothing made of natural fabrics.
- Dress in layers so you can adjust easily.
- Create a comfortable sleep environment: darkness, silence, and fresh air.
My Personal Experience
I’ve accepted hot flashes as part of my life. My husband has gotten used to me constantly throwing blankets off and pulling them back on throughout the night. One moment I’m freezing, the next I’m burning up.
There are even funny moments. For example, in supermarkets, everyone rushes away from the freezing cold fridges and freezers – while I stand right next to them, blissfully cooling myself while pretending to choose products. People stare at me in confusion. Everyone, that is, except a few women who simply smile knowingly as they pass by.
Guess who they are? Of course – women in menopause, our secret club! Cheers to us! 💪✨
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