What causes hot flushes and how to stop them naturally?
Hot flushes are usually caused by hormonal changes during menopause and can often be managed naturally through lifestyle changes, dietary adjustments, and stress reduction techniques.
Detailed Medical Explanation
Hot flushes are a sudden feeling of warmth, often most intense over the face, neck, and chest. They are most commonly experienced by women during menopause due to the decline in oestrogen levels, which affects the hypothalamus—the body’s temperature regulator. This hormonal shift causes the blood vessels to dilate, resulting in a rapid increase in skin temperature and sweating. Other possible causes include certain medications, thyroid disorders, or lifestyle factors such as stress and diet. For more information, see the NHS Menopause Symptoms Guide.
Clinical Context
Hot flushes are among the most common vasomotor symptoms reported during perimenopause and menopause. Up to 75% of women will experience them, and while they are typically benign, they can significantly impact quality of life and sleep. Many women seek non-hormonal and natural solutions first due to concerns over hormone therapy risks. Patient support groups and menopause clinics can provide guidance and reassurance.
Evidence-Based Approaches
Natural methods include dressing in layers, maintaining a cool environment, regular exercise, mindfulness meditation, and yoga. Dietary adjustments—such as reducing spicy foods, caffeine, and alcohol—can also help. Evidence suggests that phytoestrogens (found in soy products) and black cohosh may offer relief for some women, though results vary. It is important to discuss persistent symptoms with a healthcare professional. Visit NICE Menopause Guidance for up-to-date clinical advice.