Key Points Summary
- Around 75% of women experience hot flushes in peri- & post-menopause, often lasting years and disrupting sleep and daily life.
- Falling oestrogen makes the brain’s thermostat more sensitive, with stress, blood sugar swings, and lifestyle triggers worsening hot flushes.
- Common triggers for hot flushes include caffeine, alcohol, smoking, spicy food, and tight clothing, alongside poor sleep and high stress levels.
- Natural relief for hot flushes includes foods rich in phytoestrogen like flaxseeds, soy, or sage, plus a balanced, nutrient-dense diet.
- Lifestyle tips for hot flushes: manage stress, stay hydrated, keep cool at night, exercise regularly, and use supportive botanicals like sage or red clover.
Sudden waves of heat, flushed skin, or waking drenched in sweat at night? You are not alone. Hot flushes are one of the most recognised symptoms a woman can experience in menopause. While not dangerous, they can feel overwhelming, especially when they strike at work, during sleep, or in social situations. But what actually causes them, and what can you do to naturally manage their frequency and impact on everyday life?
Hot flushes and night sweats are some of the most challenging symptoms of perimenopause.
Around three-quarters of women experience them, with some finding they fade over time, while others continue to notice them for years. Hot flushes can disrupt daily life and are particularly frustrating when they interfere with sleep during perimenopause.
What Causes Hot Flushes in Menopause?
It is common to consider that falling oestrogen is the only culprit, as this hormone helps to regulate body temperature through the hypothalamus, acting as the brain’s thermostat.1 When levels decline, this thermostat becomes more sensitive, and even small changes in temperature can trigger a sudden hot flush.
However, other factors come at play, too. Stress can be a key driver; when the stress response is activated, body temperature can rise quickly, triggering hot flushes or night sweats.2 Other lifestyle factors like caffeine, alcohol, smoking, spicy food and even tight clothing can act as triggers. Blood sugar imbalances and poor sleep can further worsen the symptoms.
Natural Ways to Ease Hot Flushes
So, what can help? Many women look for natural relief for hot flushes, especially if they prefer non-hormonal approaches. Supporting your body through diet and lifestyle can make a real difference.
- Try plant phytoestrogens: Foods like flaxseeds, red clover, fermented soy and sage contain isoflavones - gentle plant compounds that may help ease hot flushes and night sweats during menopause.3,4
- Include a variety of colourful vegetables, fibre-rich foods, good quality protein and healthy fats to support hormone regulation and overall wellbeing.
- Reduce your sugar intake: Cutting back on processed foods, sugar, and stimulants helps regulate blood sugar, which in turn helps to reduce menopause symptoms overall. Read more on how you can support your blood sugar in our article Natural ways to support healthy blood sugar levels
- Watch for triggers: Notice if caffeine, spicy food, or alcohol set off symptoms and reduce or replace them with herbal teas or water where possible.
- Keep cool at night: Opt for breathable fabrics, lightweight bedding, and a regular bedtime routine to reduce night sweats and sleep disruption.
- Manage stress: Daily relaxation practices, from breathing exercises to gentle yoga, can lower stress hormones that fuel hot flushes. If you want to find out more about how you can reduce your stress further, read our article Top Lifestyle And Diet Tips To De-Stress
Nutrients & Botanicals
- Sage promotes temperature regulation & hormonal balance in women. During menopause, it helps to relieve hot flushes, night sweats, and improves sleep.5,6
- Red clover is a source of phytoestrogens that reduce flushes and other symptoms associated with menopause.3
- Magnesium helps with relaxation, reduces stress and promotes good sleep which is often disrupted by hot flushes.7
- Green tea extract is rich in antioxidants which promote blood sugar and insulin regulation, therefore promoting better energy and weight management.8
Every woman’s journey through menopause is unique. Some experience only mild hot flushes, while others find them intense and disruptive. By understanding your triggers, supporting your body with nourishing foods, building calming routines, and adding key nutrients, you can ease their intensity and feel more comfortable.
And if you would like to read more menopause tips, download our Menopause Guide. For more expert advice, contact our Clinical Nutrition team for free Monday to Friday between 9am-5pm on 01214338702 or clinicalnutrition@biocare.co.uk.
Support is important
It's why we care about giving free expert nutritional advice to everyone.
Speak to one of our Nutrition experts for free nutritional advice and to help find the perfect product for you.
Give them a call on 0121 433 8702 or email clinicalnutrition@biocare.co.uk
(Phone lines are open 9 am – 5 pm Mon – Fri).
References:
1. Charkoudian N. Skin blood flow in adult human thermoregulation: How it works, when it does not, and why. Mayo Clin Proc. 2003;78(5):603-612. doi:10.4065/78.5.603,
2. Freedman RR. Menopausal hot flashes: Mechanisms, endocrinology, treatment. Journal of Steroid Biochemistry and Molecular Biology. 2014;142:115-120. doi:10.1016/J.JSBMB.2013.08.010,
3. Guttuso T. Effective and clinically meaningful non-hormonal hot flash therapies. Maturitas. 2012;72(1):6-12. doi:10.1016/j.maturitas.2012.01.023
4. Patisaul HB, Jefferson W. The pros and cons of phytoestrogens. Front Neuroendocrinol. 2010;31(4):400. doi:10.1016/J.YFRNE.2010.03.003
5. Bommer S, Klein P, Suter A. First time proof of sage’s tolerability and efficacy in menopausal women with hot flushes. Adv Ther. 2011;28(6):490-500. doi:10.1007/s12325-011-0027-z
6. Rad S, Forouhari S, Dehaghani AS, Sayadi M, Asadi M. The effect of salvia officinalis tablet on hot flashes, night sweating, and estradiol hormone in postmenopausal women. International Journal of Medical Research & Health Sciences. 2016;5:257-263. www.ijmrhs.com
7. Park H, Parker GL, Boardman CH, Morris MM, Smith TJ. A pilot phase II trial of magnesium supplements to reduce menopausal hot flashes in breast cancer patients. Supportive Care in Cancer. 2011;19(6):859-863. doi:10.1007/s00520-011-1099-7
8. YH K, RA H, S L. Modulation of endocrine systems and food intake by green tea epigallocatechin gallate. Endocrinology. 2000;141(3):980-987. doi:10.1210/ENDO.141.3.7368
September 19, 2025
87 view(s) 
