If you’re approaching or already in menopause, you’ve likely experienced that sudden wave of heat that seems to rise from your chest to your face — often at the most inconvenient moments. These intense bursts, known as hot flushes (or hot flashes), are one of the most common and talked-about symptoms of menopause.
But what’s actually going on inside your body when they happen? Let’s break it down.
The hormone connection
The main culprit behind hot flushes is the fluctuating — and eventually declining — level of oestrogen, the key female hormone that plays a role in regulating body temperature, mood, and metabolism.
When oestrogen levels drop, it confuses the part of your brain that controls body temperature — the hypothalamus. This tiny but powerful region acts as your body’s internal thermostat. During menopause, the hypothalamus becomes much more sensitive to even the slightest changes in temperature.
So, when your body thinks you’re “too hot” (even if you’re not), it tries to cool you down — dilating blood vessels, increasing blood flow to the skin, and triggering sweat. The result? That sudden, overwhelming feeling of heat, flushing, and perspiration that defines a hot flush.
Your nervous system’s overreaction
It’s not just hormones — your autonomic nervous system also plays a part. This is the system responsible for things your body does automatically, like breathing, digestion, and heart rate.
During menopause, changes in oestrogen can make your nervous system more reactive. That’s why your heart might race during a hot flush, or why you might feel anxious or lightheaded afterwards.
It’s essentially your body’s internal “cooling system” working in overdrive — but without the precision it once had.
Other factors that can trigger or worsen hot flushes
While hormonal changes are the root cause, certain lifestyle and environmental factors can make hot flushes more frequent or intense. These include:
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Caffeine and alcohol: Both can dilate blood vessels and raise your heart rate.
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Spicy foods: They can stimulate nerve endings and mimic a heat response.
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Stress or anxiety: The stress hormone cortisol can heighten your body’s temperature sensitivity.
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Tight clothing or synthetic fabrics: They trap heat and make cooling down harder.
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A warm environment: Obvious, but true — even mild heat can trigger a flush during menopause.
How long do they last?
Hot flushes usually begin during perimenopause — the transitional phase before your final period — and can continue into menopause itself. For some women, they last only a few months; for others, they can persist for years.
The good news? Most women notice that the frequency and intensity of hot flushes decrease over time as hormone levels stabilise.
Finding relief
While every woman’s experience is unique, these small adjustments can make a big difference:
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Dress in layers and opt for breathable natural fabrics.
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Keep your space cool, especially at night.
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Reduce triggers like caffeine, spicy food, and alcohol.
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Practice stress management, such as deep breathing, meditation, or yoga.
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Stay hydrated — sweating can lead to fluid loss.
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Talk to your doctor about options like hormone therapy or natural remedies if symptoms are severe.
Hot flushes aren’t just random — they’re your body’s way of adapting to a new hormonal normal. While uncomfortable, they’re a sign of change, not malfunction. Understanding what’s happening beneath the surface helps you approach this phase with more compassion for your body — and more confidence in managing it.
Menopause isn’t the end of vitality — it’s the beginning of a new balance.
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Featured Image: Pexels
