“During menopause, it’s important to look after yourself.
Healthy lifestyle choices will help to improve physical
and emotional symptoms at every stage of menopause”.1

Umbrella
What may the Hot Flushes Management Umbrella include?

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

  • Hot Flashes/Flushes Healthy Living
  • Hot Flashes/Flushes Management

Management

What may hot flushes management include?

DotS hot flushes management may include:

  1. Daily Pattern
  2. Triggers
  3. Healthy Lifestyle Choices
  4. Healthy Living
  5. Weight
  6. Alcohol
  7. Smoking
  8. Attitude
  9. Stress
  10. Relaxation, Meditation, Mindfulness and Yoga
  11. Paced Breathing
  12. Hypnosis
  13. Sleep
  14. Sex
  15. Cool Tips
  16. Natural Products
  17. Phytoestrogens
  18. Evening Primrose Oil
  19. Cure or Not
  20. Hormone Therapy
  21. Hormone Therapy Alternatives

1. Daily Pattern

Can hot flushes have a daily pattern?

In Who Gets Hot Flashes and When? the (United States) Breastcancer.org elaborate on:

“The most common time of onset is between six and eight in the morning, and between six to ten at night”.2

2. Triggers

What triggers can set off a hot flush?

In Hot Flashes: What Can Trigger A Hot Flash? the (United States) Cleveland Clinic elaborate:

“A trigger is something that can set off a hot flash. There are actually a lot of things in your normal life that could trigger a hot flash. Triggers of hot flashes can include:

  • Hot weather
  • Heat
  • Smoking
  • Caffeine
  • Alcohol
  • Spicy foods
  • Tight clothing
  • Stress”.3

In Hot Flashes: Diagnosis & Treatment – Lifestyle and Home Remedies the (United States) Mayo Clinic explain:

  • “Watch what you eat and drink. Hot and spicy foods, caffeinated beverages and alcohol can trigger hot flashes. Learn to recognize your triggers and avoid them”.4

4. Healthy Lifestyle Choices

Is there an association between health lifestyle choices and menopause symptoms?

In Looking After Yourself the (Australian) Jean Hailes for Women’s Health (JH) explain:

“During menopause, it’s important to look after yourself. Healthy lifestyle choices will help to improve physical and emotional symptoms at every stage of menopause”.5

3. Healthy Living

Is there an association between healthy living and hot flushes?

In NonHormonal Treatments for Menopausal Symptoms: Lifestyle Changes the Australasian Menopause Society elaborate on:

“Many women will benefit from lifestyle changes, stopping smoking, improving diet and regular exercise. These do not necessarily reduce symptoms but improve overall wellbeing and can make symptoms easier to tolerate. (Please refer to AMS Information Sheet Lifestyle and behavioural modifications for menopausal symptoms). Dressing in layers, avoiding spicy food and avoiding excess alcohol and caffeine may also assist”.6

5. Weight

Is there an association between weight and hot flushes?

In Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Maintain A Healthy Weight the JH note:

“Maintaining a healthy weight may help to improve menopausal symptoms. There is some evidence that weight gain can increase the severity of hot flushes and night sweats. More severe symptoms are associated with being overweight”.7

6. Alcohol

Is there an association between alcohol and hot flushes?

Yes and no. In Drink To Your Health At Menopause, or Not? How Much Is Bad? the NAMS elaborate on:

  • “Drinking may trigger hot flashes for some women, although that isn’t based in research. So determine whether it’s a personal trigger for you. (As for a general risk of experiencing hot flashes and night sweats, some studies find alcohol increases it, whereas others find the opposite)”.8

7. Smoking

Is there an association between smoking and hot flushes?

In Looking After Yourself: Smoking and Other Drugs the JH note:

“Women who smoke also have more severe and frequent hot flushes and night sweats, and difficulty sleeping”.9

According to the Mayo Clinic:

  • “Don’t smoke. Smoking is linked to increased hot flashes. By not smoking, you might reduce hot flashes, as well as your risk of many serious health conditions, such as heart disease, stroke and cancer”.10

8. Attitude

Is there an association between attitude and hot flushes?

In Make Your Menopause A Positive Experience the author elaborates on:

“The attitude with which you embark upon this transition can have a tremendous impact on your experience of it, as well as on your choice of behaviors. Many of the changes that come with menopause and aging aren’t avoidable, but how you experience menopause and the years that follow has much to do with your attitude. Far from being the end of life, you may find menopause to be a new beginning, one that can be lived richly, fully, and in good overall health. Knowing the spectrum of what’s a normal experience may help ease your concerns and help you to prepare for what’s to come”.11

9. Stress

Is there an association between stress and hot flushes?

In Symptoms of Menopause: Hot Flushes & Night Sweats the JH elaborate on:

“Many studies suggest that stress and anxiety can influence the frequency and intensity of hot flushes. Some foods or alcohol can also have an impact”.12

10. Mind-Body Techniques, Cognitive Behavioural Therapy and Yoga

Is there an association between relaxation, meditation, yoga and mindfulness and hot flushes?

In Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Reduce Stress the JH note:

“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”.13

In Hot Flashes: Diagnosis & Treatment – Lifestyle and Home Remedies the Mayo Clinic elaborate on:

  • “Practice mind-body therapies. Although evidence is inconclusive, some women find relief from mild hot flashes through mind-body therapies. Examples include meditation; slow, deep breathing; stress management techniques; and guided imagery. Even if these approaches don’t help your hot flashes, they might provide other benefits, such as easing sleep disturbances that tend to occur with menopause”.14

12. Hypnosis

Is there an association between hypnosis and hot flushes?

In 4 Things To Know About Menopausal Symptoms and Complementary Health Practices. 1 according to the NCCIH:

  • Mind and body practices such as hypnosis, mindfulness meditation, and tai chi may help improve some menopausal symptoms. Researchers looked at mind and body therapies for menopausal symptoms and found that tai chi and meditation-based programs may be helpful in reducing common menopausal symptoms including the frequency and intensity of hot flashes, sleep and mood disturbances, stress, and muscle and joint pain. There is also some evidence that hypnotherapy may help women manage hot flashes”.15

13. Sleep

Is there an association between sleep and hot flushes?

In Hot Flashes: What’s the Connection To Sex? Sleep Disturbances and Reduced Energy the NAMS elaborate on:

“Although studies have not shown a clear cause-and-effect relationship between hot flashes and sleep disturbance, nighttime hot flashes and night sweats certainly do not make for restful sleep. The result can be fatigue and less energy for sex”.16

14. Sex

Is there an association between sex and hot flushes?

In Hot Flashes: What’s the Connection To Sex? the NAMS elaborate on:

“Studies have shown that severe hot flashes can be negatively associated with sexual activity”.17

15. Cool Tips

What are some cool tips for dealing with hot flushes?

In Managing Menopause: Don’t Let Symptoms of Menopause Reduce Your Quality of Life: Hot Flushes/Night Sweats – What You Can Do the JH suggest:

Hot Flushes Management

  • “Carry a hand-held fan to cool your face, or a small water spray to spritz your face”.18

In Managing Your Symptoms: Managing Hot Flushes and Night Sweats the JH also include Keep Cool.

16. Natural Products

Is there an association between natural products and hot flushes?

In 4 Things To Know About Menopausal Symptoms and Complementary Health Practices. 2 the (United States) National Center for Complementary and Integrative Health (NCCIH) elaborate on:

Many natural products, such as black cohosh, soy isoflavone supplements, and DHEA, have been studied for their effects on menopausal symptoms, but scientists have found little evidence that they are helpful. There is also no conclusive evidence that the herbs red clover, kava, or dong quai reduce hot flashes”.19

In Menopause & Herbs the JH also elaborate on the evidence of different herbs used for the management of hot flushes.

Hot Flushes ManagementIn Complementary Medicine Options for Menopausal Symptoms the Australasian Menopause Society include a table of benefits and risks of complementary medicine.

17. Phytoestrogens

Is there an association between phytoestrogens and hot flushes?

In Phytoestrogens: Key Points the JH note:

  • “The effect of phytoestrogens on menopausal hot flushes varies between individuals, as only a third to a half of individuals have the gut bacteria that convert the phytoestrogens to a more potent form”.20

In Soy: What Have We Learned? the NCCIH also note:

  • “Soy isoflavone supplements or soy protein may help to reduce the frequency and severity of menopausal hot flashes, but the effect may be small”.21

18. Evening Primrose Oil

Is there an association between Evening primrose oil and hot flushes?

In Effectiveness of Natural Therapies: Don’t Go It Alone the JH explain:

“Recent research on menopause found that out of a large group of women in Australia, the second-most used natural therapy was self-prescribed evening primrose oil for the treatment of hot flushes. Unfortunately for these women, and completely unknown to them, another piece of research found that evening primrose oil is no better than taking a dummy pill for the treatment of hot flushes. There are natural therapies that are effective and evidence-based for the treatment of hot flushes, but evening primrose oil is not one of them”.22

19. Cure or Not

Is there a cure for hot flushes?

In Menopause FAQs: Hot Flashes – Q. Are there treatments for hot flashes? the NAMS elaborate on:

“A. Although the available treatments for hot flashes do not cure hot flashes, they do offer relief. Hot flashes usually fade away eventually without treatment, and no treatment is necessary unless hot flashes are bothersome. A few women have an occasional hot flash forever. There are a number of low-risk coping strategies and lifestyle changes that may be helpful for managing hot flashes, but if hot flashes remain very disruptive, prescription drug therapy may be considered”.23

20. Hormone Therapy

What is the most effective treatment for hot flushes?

On page one in The North American Menopause Society Releases Its 2022 Hormone Therapy Position Statement, published 07 July 2022, the NAMS note:

  • “Hormone therapy remains the most effective treatment for vasomotor symptoms (VMS) and the genitourinary syndrome of menopause (GSM) and has been shown to prevent bone loss and fracture”.24

21. Hormone Therapy Alternatives

Are HT alternatives available to relieve hot flushes?

On page two in the Joint Position Statement By the British Menopause Society, Royal College of Obstetricians and Gynaecologists and Society for Endocrinology on Best Practice Recommendations for the Care of Women Experiencing the Menopause, first published online 10 June 2022, one of the recommendations is:

  • “Alternative therapies, including cognitive behavioural therapy, may also improve hot flushes, nights sweats and other menopausal symptoms and can be considered in women who do not wish to take HRT or have contraindications to taking HRT”.25

Health Care Provider

What if I would like help with my hot flushes management?

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

The Mayo Clinic note:

“Discuss the pros and cons of various treatments with your doctor. If hot flashes don’t interfere with your life, you probably don’t need treatment. Hot flashes subside gradually for most women, even without treatment, but it can take several years for them to stop”.26

In 4 Things To Know About Menopausal Symptoms and Complementary Health Practices. 4 the NCCIH remind us:

Tell all your health care providers about any complementary health practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care”.27

Health Topics A-Z

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Links

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Sources

Where may I find the Sources quoted?

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Sources

  1. Looking After Yourself. Last Updated: 03 October 2022 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 07 November 2022
  2. Who Gets Hot Flashes and When? Last Updated on 01 February 2022. Breastcancer.org https://www.breastcancer.org/tips/menopausal/treat/hot-flashes/who Accessed: 07 November 2022
  3. Hot Flashes: What Triggers A Hot Flash? Last Reviewed: 21 March 2022. Cleveland Clinic https://my.clevelandclinic.org/health/articles/15223-hot-flashes Accessed: 07 November 2022
  4. Hot Flashes: Diagnosis & Treatment – Lifestyle and Home Remedies. 20 May 2022. Mayo Clinic https://www.mayoclinic.org/diseases-conditions/hot-flashes/diagnosis-treatment/drc-20352795 Accessed: 07 November 2022
  5. Looking After Yourself. Last Updated: 03 October 2022 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 07 November 2022
  6. NonHormonal Treatments for Menopausal Symptoms: Lifestyle Changes. Content Updated: September 2018. Australasian Menopause Society https://www.menopause.org.au/hp/information-sheets/600-nonhormonal-treatments-for-menopausal-symptoms Accessed: 07 November 2022
  7. Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Maintain A Healthy Weight. Last Updated: 20 September 2022 |  Last Reviewed: 19 August 2022. Jean Hailes for Women’s Healthhttps://www.jeanhailes.org.au/health-a-z/menopause/managing-your-symptoms#managing-hot-flushes-and-night-sweats Accessed: 07 November 2022
  8. Drink To Your Health At Menopause, or Not? How Much Is Bad? North American Menopause Society https://www.menopause.org/for-women/menopauseflashes/exercise-and-diet/drink-to-your-health-at-menopause-or-not Accessed: 07 November 2022
  9. Looking After Yourself: Smoking and Other Drugs. Last Updated: 03 October 2022 |  Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself#smoking-and-other-drugs Accessed: 07 November 2022
  10. Hot Flashes: Diagnosis & Treatment – Lifestyle and Home Remedies. 20 May 2022. Mayo Clinic https://www.mayoclinic.org/diseases-conditions/hot-flashes/diagnosis-treatment/drc-20352795 Accessed: 07 November 2022
  11. Make Your Menopause A Positive Experience. North American Menopause Society https://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/make-your-menopause-a-positive-experience Accessed: 07 November 2022
  12. Symptoms of Menopause: Hot Flushes & Night Sweats. Last Updated: 12 September 2022 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/menopause-symptoms Accessed: 07 November 2022
  13. Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Reduce Stress. Last Updated: 20 September 2022 |  Last Reviewed: 19 August 2022. Jean Hailes for Women’s Healthhttps://www.jeanhailes.org.au/health-a-z/menopause/managing-your-symptoms#managing-hot-flushes-and-night-sweats Accessed: 07 November 2022
  14. Hot Flashes: Diagnosis & Treatment – Lifestyle and Home Remedies. 20 May 2022. Mayo Clinic https://www.mayoclinic.org/diseases-conditions/hot-flashes/diagnosis-treatment/drc-20352795 Accessed: 07 November 2022
  15. 4 Things To Know About Menopausal Symptoms and Complementary Health Practices. 4. National Center for Complementary and Integrative Health https://nccih.nih.gov/health/tips/menopause Accessed: 07 November 2022
  16. Hot Flashes: What’s the Connection To Sex? Sleep Disturbances and Reduced Energy. North American Menopause Society https://www.menopause.org/for-women/sexual-health-menopause-online/causes-of-sexual-problems/hot-flashes Assessed: 07 November 2022
  17. Hot Flashes: What’s the Connection To Sex? North American Menopause Society https://www.menopause.org/for-women/sexual-health-menopause-online/causes-of-sexual-problems/hot-flashes Assessed: 07 November 2022
  18. 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: 07 November 2022
  19. 4 Things To Know About Menopausal Symptoms and Complementary Health Practices. 2. National Center for Complementary and Integrative Health https://nccih.nih.gov/health/tips/menopause Accessed: 07 November 2022
  20. Phytoestrogens: Key Points. Last Updated: 26 October  2020 | Last Reviewed: 17 February 2104. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/natural-therapies-supplements/phytoestrogens Assessed: 07 November 2022
  21. Soy:  What Have We Learned? Last Updated: December 2020. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/soy Accessed: 07 November 2022
  22. Effectiveness of Natural Therapies: Don’t Go It Alone. Last Updated: 10 January 2020 | Last Reviewed: 15 June 2016. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/natural-therapies-supplements/effectiveness-of-natural-therapies Assessed: 07 November 2022
  23. Menopause FAQs: Hot Flashes – Q. Are there treatments for hot flashes? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-hot-flashes Accessed: 07 November 2022
  24. The North American Menopause Society Releases Its 2022 Hormone Therapy Position Statement. 07 July 2022:1 North American Menopause Society https://www.menopause.org/docs/default-source/press-release/ht-position-statement-release.pdf Accessed: 07 November 2022
  25. Hamoda, H., Mukherjee, A., Morris, E., Baldeweg, S. E., Jayasena, C. N., Briggs, P., Moger, S. Joint Position Statement By the British Menopause Society, Royal College of Obstetricians and Gynaecologists and Society for Endocrinology on Best Practice Recommendations for the Care of Women Experiencing the Menopause. First Published 10 June 2022:3-4. https://journals.sagepub.com/doi/full/10.1177/20533691221104879 Accessed: 07 November 2022
  26. Hot Flashes: Diagnosis & Treatment – Treatment. 20 May 2022. Mayo Clinic https://www.mayoclinic.org/diseases-conditions/hot-flashes/diagnosis-treatment/drc-20352795 Accessed: 07 November 2022
  27. 4 Things To Know About Menopausal Symptoms and Complementary Health Practices. 4. National Center for Complementary and Integrative Health https://nccih.nih.gov/health/tips/menopause Accessed: 07 November 2022
Topic Last Updated: 07 November 2022 – Topic Last Reviewed: 07 November 2022

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