“Wear layers of clothing made from light,
breathable fabrics, removing a layer or two when you’re hot
and replacing them when you’re cooler”.1

Umbrella
What may the Hot Flushes Cool Tips Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Hot Flashes/Flushes
  • Hot Flashes/Flushes Cool Tips
  • Tips for Dealing With Hot Flashes/Flushes

Triggers

What are some hot flush triggers to avoid?

In Avoiding Hot Flash Triggers the (United States) Breastcancer.org identify stress and other common hot flash triggers including:

  • “Alcohol and caffeine
  • Hot food (either in terms of temperature, spiciness, or both)
  • Hot weather
  • A warm room or bedroom
  • Hot tubs, hot showers or saunas
  • Smoking
  • Diet pills”.2

Triggers Diary

Can a triggers diary help?

In Hot Flashes: What Can I Do? the (United States) National Institute on Aging elaborate on:

“Try to take note of what triggers your hot flashes and how much they bother you. This can help you make better decisions about managing your symptoms”.3

Stress

What is the association between stress and hot flushes?

In Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Stress the (Australian) Jean Hailes for Women’s Health (JH) elaborate 0n:

“For some women, stressful situations can make hot flushes worse. Reducing stress and using mind-body techniques can help.

Cognitive behavioural therapy (CBT) has been shown to be effective in managing hot flushes and night sweats. While CBT doesn’t usually reduce the frequency of hot flushes, it can reduce their impact.

There is some evidence that breathing and relaxation techniques can help you manage the impact of hot flushes.

Yoga has also been shown to be a safe and effective way to reduce menopausal symptoms, including hot flushes”.4

Dressing

What are some cool tips for dressing?

In Treating Hot Flashes the North American Menopause Society’s (NAMS) Lifestyle Changes include:

“Wear layers of clothing made from light, breathable fabrics, removing a layer or two when you’re hot and replacing them when you’re cooler. Cooling products, including sprays, gels, and the Chillow pillow may be helpful”.5

In Preparing for and Dealing With Hot Flashes Breastcancer.org’s cool tips include:

  • “Dress in layers, so you can peel off one layer after another as you get warmer
  • Don’t wear wool, don’t wear synthetics, and be wary of silk. That leaves cotton, linen, rayon, and more cotton. (Look at the bright side: You’ll save on cleaning bills, and you can stop worrying about moths.)
  • Avoid turtlenecks. Stick to open-neck shirts”.6

Fan

Can carrying a hand-held fan, help?

In Managing Menopause: Don’t Let Symptoms of Menopause Reduce Your Quality of Life: Hot Flushes/Night Sweats – What You Can Do the (Australian) Jean Hailes for Women’s Health (JH) suggest:


Hot Flushes Cool Tips

  • “Carry a hand-held fan to cool your face, or a small water spray to spritz your face”.7

Other Tips

What are some other cool tips?

In Preparing for and Dealing With Hot Flashes Breastcancer.org’s other cool tips include:

  • “Keep ice water nearby that you can sip to cool down your insides
  • Where possible, lower the thermostat. Maybe it’s time for a decent air conditioner or a ceiling fan. Or maybe you’d prefer one of those little hand-held battery-operated fans or the foldable kind you flutter in front of your face. You can find perfectly adequate paper fans for about a dollar
  • Wear cotton pajamas or a nightgown. If you perspire a lot at night, your nightclothes are easier to change than the sheets
  • Use cotton sheets only, not synthetics
  • Get a bigger bed if you and your partner are on different heat planets but you still want to stay in close orbit
  • Take a cool shower before bed
  • During humid seasons, get a good dehumidifier for the bedroom
  • Pace yourself with the multitasking”.8

Hot Flushes Cool TipsFreezer

What is a cool tip for hot flushes at home or in the supermarket?

In Preparing for and Dealing With Hot Flashes another a cool tip from Breastcancer.org is:

  • “Use your freezer liberally. Some women find it helpful to open the freezer at home (or in the supermarket) and stick their head in when a hot flash hits”.9

Meetings

What is another cool tip for hot flushes, outside the freezer?

In Preparing for and Dealing With Hot Flashes another cool tip from Breastcancer.org is:

  • “Arrive at meetings or other events early so that you can get the coolest seat”.10

Health Care Provider

What if I would like help with my hot flushes?

If you would like help with your hot flushes, it may be in your best interest to choose to talk to your health care provider about this. Together you can discuss your options and if required, agree on who may be the most appropriate health care provider to help you.

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Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Treating Hot Flashes: Lifestyle Changes. 2015:1. North American Menopause Society https://www.menopause.org/docs/default-source/2015/mn-hot-flashes.pdf Accessed: 23 November 2022
  2. Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Stress. Last Updated: 20 September 2022 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/managing-your-symptoms Accessed: 23 November 2022
  3. Hot Flashes: What Can I Do? Content Reviewed: 30 September 2021. National Institute on Aging https://www.nia.nih.gov/health/hot-flashes-what-can-i-do Accessed: 23 November 2022
  4. Treating Hot Flashes: Lifestyle Changes. 2015:1. North American Menopause Society https://www.menopause.org/docs/default-source/2015/mn-hot-flashes.pdf Accessed: 23 November 2022
  5. Avoiding Hot Flash Triggers. Last Updated on: 01 February 2022. Breastcancer.org https://www.breastcancer.org/tips/menopausal/treat/hot-flashes/managing/triggers Accessed: 23 November 2022
  6. Preparing for and Dealing With Hot Flashes. Last Updated on: 01 February 2022. Breastcancer.org https://www.breastcancer.org/tips/menopausal/treat/hot-flashes/managing/prepare Accessed: 23 November 2022
  7. Managing Menopause: Don’t Let Symptoms of Menopause Reduce Your Quality of Life: Hot Flushes/Night Sweats – What You Can Do. 02 October 2017. Jean Hailes for Women’s Health https://jeanhailes.org.au/news/managing-menopause-dont-let-symptoms-of-menopause-reduce-your-quality-of-life Assessed: 23 November 2022
  8. Preparing for and Dealing With Hot Flashes. Last Updated on: 01 February 2022. Breastcancer.org https://www.breastcancer.org/tips/menopausal/treat/hot-flashes/managing/prepare Accessed: 23 November 2022
  9. Preparing for and Dealing With Hot Flashes. Last Updated on: 01 February 2022. Breastcancer.org https://www.breastcancer.org/tips/menopausal/treat/hot-flashes/managing/prepare Accessed: 23 November 2022
  10. Preparing for and Dealing With Hot Flashes. Last Updated on: 01 February 2022. Breastcancer.org https://www.breastcancer.org/tips/menopausal/treat/hot-flashes/managing/prepare Accessed: 23 November 2022
Topic Last Updated: 23 November 2022 – Topic Last Reviewed: 23 November 2022

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