Hot Flushes (or Flashes!) Decoded: What’s Really Going On And How to Cool Your Jets
One moment you're living your life, and the next... bam a wave of heat rises from your chest, your cheeks flush, sweat beads on your brow, and you feel like you might spontaneously combust. If you’re nodding, you're in good company.
In fact, around 80% of women experience hot flushes (also called hot flashes depending on where you are in the world - same drama, different accent). They’re one of the most common, and most talked-about, symptoms of perimenopause and menopause.
They can show up at the worst times: during a meeting, mid-sleep, or halfway through your coffee catch-up. But hot flushes aren’t just annoying, they can affect your sleep, your mood, and your day-to-day comfort. The good news? You are absolutely not alone, and you’ve got more power than you think to manage them.
Let’s get into what’s really going on and how you can find your cool again.
What Is a Hot Flush, Anyway?
Hot flushes are sudden, intense bursts of heat that often start in the chest, neck, or face and can spread like wildfire. They may come with:
Flushed, red skin
Sweating (light shimmer to full-blown sauna)
A racing heart
A wave of anxiety or panic
They can last a few seconds… or several minutes. And when they strike at night (yep, they do that too), they’re called night sweats. Cue the 2 a.m. sheet-kicking, pajama-peeling chaos.
The Science Behind the Sweat: Why They Happen
Blame your brain. Specifically, your hypothalamus, which is your body's internal thermostat.
Here’s the short and sweet version:
Estrogen helps regulate temperature.
As estrogen levels decline in perimenopause and menopause, your thermostat becomes overly dramatic.
Your hypothalamus starts thinking you're overheating - even when you're not.
It kicks off your body’s cooling response: dilated blood vessels (hello, red face), sweat glands on overdrive, and an increased heart rate.
It’s like your brain hit the panic button for no reason. Thanks, hormones.
What Can Trigger a Hot Flush?
While hormonal changes are the main reason, some everyday things can make flushes worse:
Stress or anxiety
Spicy food, caffeine, and alcohol (we know, sorry)
Hot showers or stuffy rooms
Tight clothing
Smoking
Certain medications
Finding Your Cool: Smart, Simple Strategies
Here’s the empowering bit: while you can't stop menopause (and you wouldn’t want to - this phase brings a lot of wisdom with it), you can reduce how often hot flushes show up and how intense they are.
1. Quick Relief + Daily Lifestyle Tweaks
Dress in layers and choose breathable fabrics like cotton, linen, or bamboo.
Keep cool - lower your thermostat, open windows, or keep a mini fan in your bag (yes, really).
Hydrate often, and sip cold water throughout the day.
Paced breathing: slow, deep belly breathing can help you move through the flash with a little more calm.
Chill your stress with meditation, walking in nature, or simply saying “no” more often.
Exercise regularly - moderate activity can balance your hormones and improve mood.
Maintain a healthy weight - even a small reduction in BMI can reduce flush severity.
2. Eat to Beat the Heat
What’s on your plate (and in your cup) can affect your internal thermostat.
Avoid known triggers like alcohol (especially red wine), hot drinks, spicy food, and caffeine.
Flaxseed is rich in plant-based estrogens. Try adding ground flax to smoothies or porridge.
Soy foods (tofu, tempeh, edamame) might help balance hormones for some women.
Balance blood sugar with meals rich in whole foods, fibre, healthy fats, and lean protein.
Limit sugar and processed foods - they can mess with blood sugar and worsen symptoms.
3. When to Seek Medical Support That Aligns with You
If your hot flushes are:
Waking you multiple times a night
Disrupting your quality of life
Not improving with daily lifestyle shifts
…it might be time to explore deeper support.
At Hello Mimi, we believe medical care should be aligned, empowering, and personal. That could mean speaking with your GP, working with a naturopath, or finding a menopause-literate practitioner who takes the time to listen. For some, hormone replacement therapy (HRT) or tailored supplements can be part of the path, and that’s absolutely okay.
You don’t have to choose between “natural” and “medical.” You get to choose what feels right for your body. Seeking help is not a failure—it’s a wise, self-honouring decision.
4. Try a Guided Reset for Deeper Relief
If you’re feeling stuck or like your body just isn’t bouncing back the way it used to, consider a guided reset.
The 7-Day Menopause Reset is a structured, hormone-supportive program designed to help you relieve hot flushes, reduce bloating, calm your nervous system, and feel like you again—naturally.
Here’s what you’ll get:
Daily, step-by-step guidance so there’s no guesswork
Nourishing, easy-to-make meals that support detox, digestion, and hormone balance
Gentle movement and mindset tools to soothe stress and shift how you feel from the inside out
Lifetime access so you can revisit the reset anytime your body needs a tune-up
You don’t need to go it alone—or feel like your only option is to “just deal.” Let’s walk through this together.
👉 Explore the guided reset here: The 7 Day Menopause Reset
👉 Join our free community: Mind, Body & Menopause | Powered by Hello Mimi
This Is Your Midlife Magic
Hot flushes may be loud, but they don’t get the final word. They’re just one piece of a much bigger transition—a powerful shift in your body, identity, and life.
So give yourself grace. Notice your triggers. Start small. Stay curious. And trust that relief is possible—with the right support, the right tools, and the right community around you.
You’re not broken. You’re becoming.