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“A hot flash is an iconic symptom of menopause; it involves an intense feeling of furnace-level heat, typically starting in the neck and chest and moving upwards to the face, a beet-red flushing of the skin and subsequent excessive perspiration,” says Alyssa Dweck. MD, FACOG, MSCP, a Menopause Society Certified Practitioner, board-certified OB/GYN at Manhattan’s Well Messer and and Chief Medical Officer of Bonafide Health. Hot flashes that occur at night are also called night sweats, adds Dr. Ross.
Why Are They Worse When It’s Hot Out?
Hot flashes are worse in the summer because—well, you’re already hot.“In the summer, when temperatures are higher, your body and brain have to work harder to regulate core temperature as your body retains more heat,” says MikeKocsis, a hormonal health expert and medical case manager at Balance My Hormones specializing in hormone therapy. “This disrupts the normal temperature regulation processes that are already being affected by hormonal fluctuations, triggering more frequent and severe hot flashes.”Higher humidity doesn’t help, either. It makes it harder for sweat to evaporate from the skin, reducing the body’s ability to cool down—and leading to even more intense and prolonged symptoms.
Hydrate and eat well
"Staying well-hydrated will help manage the body’s temperature response to hot flashes,” says Dr. Ross. “Avoiding certain foods in your diet is important, along with eating water-rich fruits and vegetables including watermelon, strawberries, cantaloupe, honeydew, oranges, grapefruit, pineapple, blueberries, cucumbers, lettuce, celery, zucchini and tomatoes.”“Hydration is a must,” Dr. Dweck agrees. She also recommends following a Mediterranean diet, which can help prevent hot flashes and support overall metabolic health—a factor that, according to Dr. Ross, may help reduce the severity of hot flashes, particularly when it includes maintaining a stable weight.
Use cooling accessories
Doctors also recommend investing in wearable fans, cooling scarves, iced neck wraps and other accessories designed to keep you cool. “One wearable called EMBR relies on thermoelectric pulses to modulate temperature,” says Dr. Dweck. “There are also cooling sheets and garments that can help.”Or, go the old-fashioned route: “Keep a towel with you that you can soak in cool water and drape around your neck and shoulders,” suggests Kocsis. “Also, carrying a portable fan is going to be your best friend.”Related: Waking Up Covered In Sweat Every Night? The Reason Might Not Be As Obvious As You Think
Time outdoor activity wisely
If you're struggling with hot flashes, it may be best to exercise indoors, or at least during the coolest parts of the day. “It is best to exercise early in the morning or in the late evening to avoid the hotter temperatures of the day,” says Dr. Ross.Dr. Dweck agrees, recommending cardio in the early morning or late afternoon. “Weight, strength and flexibility training are also vital— and can be done indoors,” she adds.
What To Do During a Hot Flash
Even with all the right habits, sometimes a hot flash still hits—and that’s OK. When it does, here’s what doctors recommend to cool down fast.
Stop moving and find shade (or AC)
This is the moment to grab a portable fan or cooling towel, according to Dr. Ross. If you don’t have one handy, splash cold water on your face and wrists instead. Also, don’t forget to hydrate. “Drink something cool, and remove any tight clothing or layers,” advises Dr. Caamano.
Use fast-acting products
Slow your breath
Finally, Dr. Ross recommends using slow, practiced breathing techniques to help regulate the body’s response. Controlled breathing can activate the parasympathetic nervous system, helping you stay calm and cool more quickly.Related: 'I'm an OB/GYN, and This Is the One Habit I Want Every Woman Over 60 to Stop Doing ASAP'
Keeping your bedroom environment cool is key, adds Dr. Andrea Caamano. “Ideally, keep the temperature below 70 degrees, and use an air conditioner or fan directed at your body if possible,” she says. “Do not cover or wrap yourself in heavy or warm blankets.”Related: Don't Sweat It—Shop The 15 Best Cooling Sheets For Your Bed
When It Might Be More Than a Hot Flash
If lifestyle tweaks and cooling strategies aren’t enough, your doctor can help you explore medical options. “There is no need to suffer,” says Dr. Dweck. “Hormone therapy and the multiple other management tools mentioned above can be quite helpful, depending on individual preferences and needs.”
Several non-hormonal medications may help. “Gabapentin and Clonidine help minimize hot flashes by working with the central nervous system to stabilize the hypothalamus,” says Dr. Ross. “SSRIs and SNRIs—types of antidepressants—can also help by controlling neurotransmitters involved in temperature regulation.”
Up Next:
Related: ‘I’m an OB/GYN, and I Swear by This One Tip for Managing Hot Flashes During Menopause’
Sources
Sheryl Ross, MD, a board-certified OB/GYN and women’s health expert at Santa Monica’s Providence Saint John’s Health CenterAlyssa Dweck, MD, FACOG, MSCP, a Menopause Society Certified Practitioner, board-certified OB/GYN at Manhattan’s Well Messer and Chief Medical Officer of Bonafide HealthAndrea Caamano, MD, a physician with experience in endocrinology, diabetes and metabolism and Head of Medical at digital hormonal health platform The HRT ClubMike Kocsis, a hormonal health expert and medical case manager at Balance My Hormones specializing in hormone therapyMenopausal Symptoms and Complementary Health Approaches: What the Science Says. National Center for Complementary and Integrative Health.Vasomotor symptoms resulting from natural menopause: a systematic review and network meta-analysis of treatment effects from the National Institute for Health and Care Excellence guideline on menopause. BJOG: An International Journal of Obstetrics and Gynaecology.Maca (Lepidium meyenii) for treatment of menopausal symptoms: A systematic review. Maturitas.A comparative study on the effects of Hypericum Perforatum and passion flower on the menopausal symptoms of women referring to Isfahan city health care centers.Iranian Journal of Nursing and Midwifery Research.Pause menopause with Rhodiola rosea, a natural selective estrogen receptor modulator. Phytomedicine: International Journal of Phytotherapy and Phytopharmacology.Evaluation of Clinical Meaningfulness of Red Clover (Trifolium pratense L.) Extract to Relieve Hot Flushes and Menopausal Symptoms in Peri- and Post-Menopausal Women: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients.The Effect of Vitamin E Supplementation in Postmenopausal Women—A Systematic Review. Nutrients.Coenzyme Q10 treatment ameliorates cognitive deficits by modulating mitochondrial functions in surgically induced menopause. Neurochemistry International. Read More Details
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