What Helps with Hot Flashes During Menopause? Causes & Treatments

You’re sitting in a cool, quiet room, either chatting with someone or just reading. Then out of nowhere, heat rises from your chest, moves up your neck, and hits your face. 

You start sweating, your heart may race, and then it fades just as quickly. Often, sudden chills follow. If this sounds familiar, you’re likely dealing with a hot flash. It can feel frustrating, especially when it happens at the worst possible moment.

That’s what a hot flash feels like. A hot flash (or hot flush) is what we at plusOne call “a feminine flame.” According to The Endocrine Society, approximately 80% of women in the United States report experiencing hot flashes while going through perimenopause and menopause. Some women experience occasional hot flashes, while others find that they make it hard to sleep properly, feel uncomfortable in public, and disrupt daily life.

Fortunately for women today, opinions regarding menopause have undergone significant changes. There are proven methods and treatment options available to help manage menopause symptoms, including lifestyle changes, dietary support, hormone replacement therapy, and non-hormonal options.

This guide covers why hot flashes happen, how to manage them, and why women may continue to have hot flashes even after menopause. It also explains potential vitamin deficiencies associated with hot flashes and presents a simple step-by-step guide for managing and controlling hot flashes.

The biology of hot flashes has been studied for some time. Hot flashes mainly happen because estrogen levels rise and fall unpredictably.

Estrogen affects many systems within the female body. One of the key parts affected is the hypothalamus, which sits at the base of your brain and acts as your body’s thermostat. Your hypothalamus regulates your core body temperature to remain constant at approximately 98.6°F.

During your childbearing years, the steady flow of estrogen allows your hypothalamus to accurately sense both the internal and external temperature of your body. However, during perimenopause (a phase before menopause, the transition leading up to menopause), your ovaries start to malfunction and release irregular amounts of estrogen. This creates spikes and crashes in estrogen levels. After reaching full menopause (defined as having no menstrual cycle for 12 consecutive months), your estrogen levels are permanently reduced.

Because of the severe drop in estrogen levels, the hypothalamus becomes confused. It becomes overly sensitive to even slight changes in your core body temperature. If you eat something hot, if you experience stress or anxiety, if you get up from sitting and move around slightly, even a small rise in temperature can feel like a big problem to your brain.

In response to its perceived emergency, your brain sends out signals to rapidly expand the blood vessels on the surface of your skin (dilate them). This rapid expansion of blood vessel size releases heat from your skin, causing the flushes and red coloration associated with hot flashes. 

Additionally, your sweat glands go into high gear to try to cool your skin via evaporation. When your sweat evaporates, your core body temperature quickly returns to a cooler level, resulting in the chills that commonly follow a hot flash. 

There are many frustrating misconceptions about menopause, especially around when symptoms go away. Unfortunately, many women feel frustrated when symptoms continue even after they expect relief, especially once they reach the one-year mark without periods.

The timeline for when vasomotor symptoms (the medical term for hot flashes/night sweats) cease varies greatly for each woman. A significant SWAN study found that the median length of time for hot flashes was approximately 7.4 years. In fact, most women experience hot flashes lasting longer than 10 to 15 years.

So why do we continue to experience hot flashes post-menopause? The reason we continue to have hot flashes post-menopause is due to a long delay in the adjustment of our hypothalamic temperature regulation center to the lower hormonal state of menopause. 

Also, postmenopausal hot flashes are very often made worse by many of the normal signs of aging that we experience, including increased insulin resistance, normal age-related changes in our heart’s vascular system, and higher levels of cortisol (our body’s “stress” hormone).

If you’re still having hot flashes after menopause, you’re not alone. Your body is simply choosing the long way around to reach a state of equilibrium regarding hormones. All the treatments and natural remedies mentioned here work equally well for postmenopausal hot flashes as they do perimenopausal hot flashes.

The results of numerous studies demonstrate that systemic HRT is the best way to prevent very intense hot flashes. When you take systemic HRT, you are giving your body artificial estrogen (either synthetic or bioidentical estrogen), and possibly synthetic or bioidentical progesterone, depending on which type of HRT you are given to protect your uterus. This process fools your hypothalamus into thinking that your ovaries produce the right amounts of estrogen, and in turn, your hypothalamus regulates your body temperature.

When your hypothalamus is regulated, many women do not have any additional symptoms related to hot flashes.

Again, please realize that systemic HRT is not the perfect solution for all people. Before you can obtain a prescription for systemic HRT, you will need to get a recommendation from your doctor. Your relationship with your doctor is critical during the time you are using systemic HRT. 

For example, if you have a family or personal history of hormone receptor-positive breast cancer, ovarian cancer, severe liver disease, or a history of blood clots or stroke, systemic HRT may be contraindicated (not recommended).

In addition to the above-mentioned risks associated with systemic HRT, there are many other reasons why some women opt for alternative treatments instead of systemic hormones. So, because of this, many women find themselves asking the question: “How can I stop my hot flashes without having to take hormones?”

If your doctor believes hormone replacement therapy would be too invasive or if you’re just unwilling to use it, your doctor could recommend non-hormonal alternative prescription medications which have been shown to cause chemical changes in the brain and lower the temperature of your hypothalamus. Examples include: 

• Low-dose antidepressants: There are several different types of antidepressants; however, some SSRI/SNRI medications (i.e., Paroxetine and/or Venlafaxine) can decrease the number and severity of the hot flashes experienced by taking them in small doses.

• Gabapentin: It is used primarily to control seizures but also works on the central nervous system. This medicine can provide relief to those who experience night-time hot flashes (also known as night sweats).

• Clonidine: A blood pressure medication that maintains normal vessel dilation rates.

• Fezolinetant (Veozah): Veozah was the recently FDA-approved prescription non-hormonal treatment for moderate to severe hot flashes in postmenopausal women in the United States.

Although all four of the above treatments for hot flashes were found to be effective in treating hot flashes, they each also carry side effects. Side effects range from dizziness, an increase in appetite/weight gain, fatigue/sleepiness, xerostomia (dry mouth), etc. 

Many women seek out natural, holistic, non-prescription methods before using prescribed methods to help alleviate their symptoms.

In order to alleviate hot flashes using natural remedies, it is going to be necessary for you to develop a multi-layered approach. It’s unlikely that taking just one type of nutritional supplement will result in a reduction in hot flashes. 

You can utilize numerous types of natural treatment options and supplements to assist in alleviating your symptoms; however, you will need to take an active part in identifying and eliminating as many possible triggers of your hot flashes as are present.

Your hypothalamus becomes more sensitive due to the significant hormonal fluctuations during menopause because your body becomes more reactive to everyday triggers. Therefore, you must understand precisely what causes your specific hot flashes. The most common items that cause hot flashes include:

• Spicy Foods: Capsaicin, the compound found in spicy food, stimulates nerve endings in the skin. These nerve cells will then send signals to the brain telling it that your skin is warmer than it is.

• Caffeine and Alcohol: Caffeine and alcohol are both intense stimulants for the vasomotor system. Both cause dilation of blood vessels and an increase in heart rate. The brain misinterprets this physiological stimulation as excessive heat and initiates a flushing mechanism to lower your core temperature.

• Hot Beverages: A few things you may be doing are causing your hot flashes. For example, drinking an extremely warm beverage, such as tea or coffee, can elevate your body temperature high enough so that you experience what seems to be a hot flash.

• Tight Clothing: Clothing made of synthetic materials holds heat close to your skin because they trap the heat your body produces. Natural fibers, such as cotton, bamboo, and linen, etc., help remove moisture (your sweat) from your skin, allowing you to cool down faster with these types of natural fiber clothes compared to synthetic ones.

Stress and Anxiety: There has been research conducted that proves cortisol levels correlate directly to how often and severely hot flashes occur. In addition, stress and anxiety affect your heart rate. Increased heart rate is perceived by your brain as an increase in body temperature. This causes a hot flash.

Your priority is to lower your body’s core temperature as fast as possible so that the rest of the hot flash symptoms do not become worse.

• Keep Ice Water Handy: Drinking cold water can help lower your body temperature enough to reduce how long your hot flash will last. A cooler body temperature lowers your metabolic processes, allowing your body temperature to return to normal more rapidly.

• Use Cooling Products: Using products such as our Cooling Hydration Mist – 3-in-1 Body & Face Spray before bed can help reduce heat and improve comfort at night. Buying items like cooling towels, a portable neck fan, or a cooling gel pad for your pillow will give you several options to choose from if a hot flash occurs while sleeping.

• Practice Paced Respiration: Slow-paced respiration is one of several evidence-based breathing techniques that will slow down your heart rate. It will also calm the part of the brain called the hypothalamus, which controls your body's temperature. Slow-paced respiration is done by taking slow breaths through your nose and expanding your diaphragm. Take slow exhalation out of your mouth. Continue the breathing pattern for 5-7 minutes each time you have symptoms.

Consider trying the plusOne Vital Menopause Patches (AM/PM). These transdermal patches provide a discreet and convenient way to take the edge off menopause symptoms.

We developed a dual-system product that addresses the unique demands placed upon women during both day and night. Each patch is specifically formulated based on daytime and nighttime symptom patterns.

The AM Patch (Energize & Cool): Daytime hot flashes can be exhausting. The AM patch utilizes citrus-scented botanical ingredients targeting daytime flushes and increasing energy. It contains an extract from damiana, used traditionally in herbal medicine for circulation and vitality. 

Additionally, it has ginger extract, which studies have shown to be very effective as an anti-inflammatory. Furthermore, it includes a proprietary blend of vitamins (B6, B12, thiamine), and these will help stabilize the body’s nervous system while providing you with the energy you need during your wakeful hours.

The PM Patch (Unwind & Relax): Nighttime hot flashes are usually called night sweats. Women typically lose their ability to establish normal sleep patterns because of these episodes. 

The PM patch utilizes a relaxing lavender-scented formula that cues your brain for rest, while a powerful combination of Black Cohosh (one of the most widely researched botanicals for hot flash relief), Valerian Extract, Skullcap, and Passion Flower, herbs renowned for their deep calming and sleep-promoting properties. Magnesium Citrate is also included in the PM patch, a mineral that promotes relaxation of muscle tissue and quiets the nervous system.

What truly sets the plusOne Vital Menopause Patches apart is what they don’t contain. They do not contain any hormones, estrogen, melatonin, parabens, latex, or alcohol. Instead, they are vegan-friendly and gluten-free. The patches use transdermal delivery systems to release their bioactive compounds. 

Simply remove the adhesive backing from either patch, place it onto any relatively hairless portion of your body (inner arm preferred), and allow the compounds to penetrate your skin for up to twelve hours. 

Menopause is typically caused solely by decreased production of estrogen by the ovaries. It is possible, however, to use dietary supplements to reduce how often hot flashes occur. Many people believe hot flashes are directly caused by a vitamin deficiency. 

The answer is yes, many women experience symptoms linked with vitamin deficiencies. Although multiple vitamin deficiencies contribute to menopausal symptomatology (hot flashes), none of these deficiencies causes menopause.

Three key vitamins and minerals play a significant role in supporting your nervous system function. They are as follows:

1. Vitamin B Complex Deficiency (Specifically B6 and B12) 

The B vitamins are considered one of the best groups of vitamins you can supplement with to provide healthy nerve function. Every woman experiences some degree of hormonal change throughout menopause. Hormonal fluctuations associated with menopause influence all the different neurotransmitter systems within a woman’s brain. If a woman does not take sufficient B vitamins, then she may have excessive or too little glucose in her bloodstream. 

• Vitamin B6 (pyridoxine) supports the production of serotonin. Research indicates that women who do not produce enough serotonin tend to have more severe episodes of hot flashes and increased severity in their nighttime sweating compared to other women.

• Vitamin B12: maintains nerve health and energy production. Fatigue resulting from a lack of B12 is extremely similar to what many women feel after night sweats. Also, if a woman lacks sufficient energy due to B12 deficiency, her body will have less ability to regulate her body temperature. (This is precisely why the plusOne AM Menopause Patch specifically includes transdermal Vitamin B6 and B12 to support daily nervous system function).

2. Vitamin E Deficiency 

Another essential antioxidant protecting your cells against oxidative stress and promoting heart health, Vitamin E has been shown in several clinical trials to assist in reducing the intensity of hot flashes. Scientists feel that Vitamin E prevents rapid dilation of the blood vessels and reduces dramatic flushing, both of which are characteristic symptoms of hot flashes.

3. Vitamin D and Magnesium 

Although Vitamin D is classified as a hormone, research demonstrates that vitamin D plays a vital function in the process of calcium absorption into your bones and enhances bone density.

In recent years, research has indicated that women who exhibit lower levels of vitamin D also have increased symptoms related to menopause. Additionally, although magnesium is classified as a mineral, many individuals report a deficiency in magnesium when they undergo high amounts of stress. 

Magnesium promotes relaxation in muscles and induces sleep. If a woman exhibits a magnesium deficiency, she will likely experience significant increases in hot flashes and insomnia at night. (Hence the inclusion of Magnesium Citrate in the plusOne PM patch).

If you suspect you have a vitamin deficiency, it is always recommended to have a full blood panel done by your primary care physician to tailor your oral supplementation correctly.

You cannot talk about getting through hot flashes without realizing the profound mental and emotional impact that occurs. Hot flashes are both physical and emotional experiences.

At some point, when you experience a hot flash at a critical time, such as during a key business meeting, at a social dinner gathering, or while attempting to shop for groceries, the physical sensation of the heat is typically followed by an overwhelming feeling of panic and embarrassment. You feel extremely visible. In that moment, it’s easy to feel like all the attention is on you, even if it’s not. You become concerned that all people around you can see how much you are sweating, that your entire face is turning bright red, and that you appear to be completely losing control.

Your psychological anxiety creates a cycle that is difficult to break. The heightened levels of stress hormones like cortisol and adrenaline produced by your adrenal glands increase your heart rate and dilate your blood vessels.

These two physiological effects create a conducive environment for the hot flash to begin. The combination of physiological and emotional reactions to stress increases the length, intensity, and frequency of hot flashes.

To truly manage hot flashes, you must understand the body-mind relationship:

• Acknowledge and Accept: Trying to fight the flush increases its severity. When you realize a hot flash is occurring, attempt to create mental space. Mentally acknowledge the occurrence (“A hot flash is coming”), take a sip of cold water, and then intentionally relax your shoulders.

• Cognitive Behavioral Therapy (CBT): A study was done that indicates that CBT can be very helpful to postmenopausal women. While CBT does not eliminate the possibility of developing a hot flash episode, it will teach your brain to react differently to each episode. This will significantly lessen your distress and anxiety levels associated with their occurrence.

Prioritize Rest: Nighttime disturbances (night sweats) are a primary reason why many people’s brains are extremely sensitive to external stimuli the next day. Creating a supportive environment for restful sleep using products like the plusOne Vital Menopause PM Patch helps diminish the vicious cycle of daytime anxiety created by nighttime disruptions.

Managing hot flashes takes patience, a bit of self-compassion, and some practical steps. As previously stated, you do not have to accept hot flashes as a long-term, uncomfortable condition.

By understanding what triggers hot flashes and proactively choosing healthy options for living well, in addition to providing your nervous system with the needed vitamins and nutrients to function optimally, you can dramatically reduce the intensity of these events. 

If you consult your physician regarding potential medications designed to alleviate symptoms or explore alternative hormone-free solutions, utilizing innovative products like the plusOne Vital Menopause Patches to provide support for your body’s naturally regulated cycles, either during the day or at night, the decision lies with you.

As discussed earlier, menopause is an enormous physiological transformation and a huge opportunity to optimize your overall health. Stay cool, continue learning, and know that you have total control over your female flames.

This content is for informational purposes only and is not intended as medical advice. Please consult a qualified healthcare provider regarding any medical concerns or conditions.