“Dressing in layers, reducing the temperature
in your home, using a fan and drinking cold beverages
can all be small ways to help with hot flashes”.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 Natural Remedies for Hot Flashes (Without Hormones): Avoid Hot Flash Triggers the (United States) Breastcancer.org explain:

“Common hot flash triggers include:

  • “Alcohol and caffeine
  • Hot foods (temperature, spiciness, or both)
  • Hot weather
  • A warm room
  • Hot tubs, hot showers and saunas
  • Smoking”.2

Triggers Diary

Hot Flushes Cool TipsCan a hot flush 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

Dressing

What are some cool tips for dressing?

In Hot Flashes: Are There Any Lifestyle Changes I Can Make To Help With Hot Flashes? the (United States) Cleveland Clinic include:

“Making small changes to your normal lifestyle can sometimes help limit the number and severity of your hot flashes. Dressing in layers, reducing the temperature in your home, using a fan and drinking cold beverages can all be small ways to help with hot flashes”.4

Stress

What are some cool tips for reducing stress?

In Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Reduce 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”.5

Other

What are some other cool tips?

In Natural Remedies for Hot Flashes (Without Hormones): Prepare for Hot Flashes, last updated on 10 May 2024, Breastcancer.org’s cool tips include:

Hot Flushes Cool Tips

  • “Dress in layers so you can peel off some of your clothing as you get warmer
  • Avoid wool, synthetics, and silk. Try to wear cotton, linen, and rayon instead
  • Avoid turtlenecks and instead stick to open-neck shirts
  • Keep ice water nearby so you can sip it to cool down
  • Lower the thermostat when you can. If you can’t be in an air-conditioned room, get a small fan — a handheld, battery-operated fan or even a paper fan can provide relief
  • Wear cotton pajamas or a nightgown to help wick away sweat. Your nightclothes are easier to change than the sheets
  • Use cotton sheets only, not synthetics
  • If you share a bed with a partner, consider getting a bigger bed if you can. You can have more space without completely changing your sleep routine
  • Take a cool shower before bed
  • Open the freezer door and let the cold air cool your face when a hot flash hits
  • During summer and when the humidity is high, use a dehumidifier
  • When it comes to multitasking, pace yourself”.6

Effective or Not

How effective are some hot flushes cool tips?

In The 2023 Practitioner’s Toolkit for Managing Menopause: Management – Non-Hormonal Options With Evidence To Support Efficacy, published online 30 October 2023, the authors explain:

“While women are commonly told to avoid VMS triggers and dress in layers, there is no evidence that such advice is of value with respect to the severity or frequency of VMS. Activities such as yoga, mindfulness, relaxation and exercise have health benefits but have not been shown to be meaningful treatments for VMS. Similarly, nutritional supplements and botanicals have not been found to be more effective than placebo for moderately to severely bothersome VMS in robust clinical trials”.7

What is VMS?

VMS can be an abbreviation for Vasomotor Symptoms.

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?

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Sources

  1. Hot Flashes: Are There Any Lifestyle Changes I Can Make To Help With Hot Flashes? Last Reviewed: 21 March 2022. Cleveland Clinic https://my.clevelandclinic.org/health/articles/15223-hot-flashes Accessed: 30 May 2024
  2. Natural Remedies for Hot Flashes (Without Hormones): Avoid Hot Flash Triggers. Last Updated: 10 May 2024. Breastcancer.org https://www.breastcancer.org/treatment-side-effects/hot-flashes/natural-remedies Accessed: 30 May 2024
  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: 30 May 2024
  4. Hot Flashes: Are There Any Lifestyle Changes I Can Make To Help With Hot Flashes? Last Reviewed: 21 March 2022. Cleveland Clinic https://my.clevelandclinic.org/health/articles/15223-hot-flashes Accessed: 30 May 2024
  5. Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Reduce Stress. Last Updated: 19 December 2023 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/managing-your-symptoms Accessed: 30 May 2024
  6. Natural Remedies for Hot Flashes (Without Hormones): Prepare for Hot Flash Triggers. Last Updated: 10 May 2024. Breastcancer.org https://www.breastcancer.org/treatment-side-effects/hot-flashes/natural-remedies Accessed: 30 May 2024
  7. Davis, S. R., Taylor, S., Hemachandra, C., Magraith, K., Ebeling, P. R., Jane, F., and Islam, R. M. The 2023 Practitioner’s Toolkit for Managing Menopause: Management – Non-Hormonal Options With Evidence To Support Efficacy. Published Online: 30 October 2023 https://www.tandfonline.com/doi/full/10.1080/13697137.2023.2258783 Accessed: 30 May 2024
Topic Last Updated: 30 May 2024 – Topic Last Reviewed: 30 May 2024

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