You’re at an important work meeting, all eyes on you, then suddenly, it hits – the dreaded hot flush. You can feel it creeping up your neck like you’re being possessed, your face turns beetroot, you get that gorgeous glisten of moisture on your top lip you start sweating like you’ve just run a marathon. Oh the joys of perimenopause!
Hot flushes can turn a calm day into a sweat-drenched ordeal faster than you can say “is it hot in here, or is it just me?” But don’t worry, with the right strategies and supplements, you can manage and reduce their impact. Here’s how to keep your cool during menopause.
Tips to cope with hot flushes
- Dress in layers: Wear light, breathable layers so you can easily adjust to temperature changes. Think of it as dressing for a day in the Arctic, with occasional stops in the Sahara.
- Stay cool: Keep a fan or cool water bottle handy. Consider carrying a portable fan for quick relief – you’ll be the trendsetter of personal climate control.
- Avoid triggers: Identify and avoid foods or drinks that trigger hot flushes, such as caffeine, alcohol, and spicy foods. Yes, this might mean saying goodbye to your triple-espresso morning routine.
- Hydrate: Drink plenty of water to stay hydrated and help regulate your body temperature. Imagine you’re a desert cactus in need of a daily dousing.
- Mind your environment: Keep your living space cool with fans, air conditioning, or open windows. At night, use breathable, moisture-wicking bedding to avoid waking up in a puddle of your own making.
- Practice relaxation techniques: Stress can trigger hot flashes. Engage in relaxation exercises like deep breathing, yoga, or meditation. Or, simply picture yourself on a cool, breezy beach – with an ice-cold drink, naturally.
- Exercise regularly: Physical activity can help regulate body temperature and reduce the frequency and severity of hot flashes. Just don’t do it right before bed unless you want to become your own personal sauna.
- Cool showers: Taking a cool shower before bed can help lower your body temperature and reduce night sweats.
Supplements to help with hot flushes
- Black Cohosh
- Function: An herb commonly used to relieve menopausal symptoms.
- Benefits: May reduce the frequency and intensity of hot flashes.
- Omega-3 Fatty Acids
- Function: Essential fatty acids that support overall health.
- Benefits: May help reduce inflammation and hot flashes.
- Vitamin E
- Function: An antioxidant that may help reduce hot flashes.
- Benefits: Can help alleviate the frequency and severity of hot flashes.
- Evening Primrose Oil
- Function: Contains gamma-linolenic acid (GLA), which may help with hot flashes.
- Benefits: May reduce the severity of hot flashes and improve overall hormonal balance.
- Red Clover
- Function: Contains phytoestrogens, plant-based estrogens that may help balance hormones.
- Benefits: May reduce the frequency and severity of hot flashes.
- Maca Root
- Function: An adaptogenic herb that supports hormonal balance.
- Benefits: May help to alleviate hot flashes and improve overall well-being.
- Soy Isoflavones
- Function: Plant compounds that mimic estrogen in the body.
- Benefits: Can help reduce hot flashes and improve hormonal balance.
- Sage
- Function: An herb known for its cooling properties.
- Benefits: May help to reduce the frequency and intensity of hot flashes.
Perimenopause does have its challenges and for a lot of women hot flushes is a big one! But, with the right strategies you can stay cool and collected. Keep experimenting with what works best for you, and soon enough, you’ll be the master of your own personal climate control!
This article is for general information only and is not intended medical advice. Everyone’s experience of perimenopause and menopause is different. Where supplements or treatments are mentioned, evidence can be mixed and what helps one person may not help another. Always check with a healthcare professional, especially if you have health conditions or take medication.
Last reviewed: Feb 2026
Next review due: August 2026