Hot Flashes During Menopause

What it feels like

A sudden wave of heat spreads across your face, neck, and chest — sometimes lasting seconds, sometimes minutes. Your skin flushes, you start sweating, and your heart may race. Some women get them a few times a week; others experience them dozens of times a day. They can strike during meetings, in the middle of the night, or while you're just sitting quietly. The unpredictability is often the hardest part.

Why it happens during menopause

Hot flashes are caused by changes in the hypothalamus — the part of your brain that regulates body temperature. As estrogen levels fluctuate and decline during menopause, the hypothalamus becomes more sensitive to small changes in body temperature. It overreacts to slight warming by triggering the body's cooling mechanisms: blood vessels near the skin dilate (causing the flush), sweat glands activate, and your heart rate increases. This is why anything that raises your core temperature — even slightly — can set off a hot flash.

What helps

• ✓Cut caffeine after noon — caffeine raises core body temperature and is one of the most common triggers.
• ✓Reduce alcohol intake — even one glass of wine can increase hot flash frequency for 24–48 hours.
• ✓Avoid spicy food at dinner — capsaicin raises body temperature right when it needs to drop.
• ✓Dress in layers — so you can quickly adjust when a flash hits.
• ✓Keep your bedroom cool — aim for 65–68°F (18–20°C) for better sleep.
• ✓Regular exercise — especially walking and yoga — helps regulate your thermostat over time.

Supplements that may help

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