Key Takeaways
- Understand what’s happening. Hot flashes are a normal response to declining estrogen levels, which affect your body’s temperature control.
- Identify and avoid triggers. Common culprits include spicy food, caffeine, alcohol, smoking, stress and warm environments. Keeping a simple symptom journal can help you pinpoint your personal triggers.
- Cool your body and environment. Stay comfortable with breathable clothing, fans or air-conditioning, cool showers and hydration. Even small adjustments to your surroundings can make a big difference.
- Adopt healthy lifestyle habits. Regular exercise, stress management (like deep breathing or yoga) and maintaining a healthy weight can reduce the frequency and intensity of hot flashes.
- Explore medical and non-hormonal options if needed. If lifestyle changes aren’t enough, treatments such as hormone replacement therapy (HRT), antidepressants or newer non-hormonal medications may offer relief—always under your doctor’s guidance.
- Seek professional help when symptoms persist. If hot flashes disrupt your sleep, mood or quality of life, talk to a healthcare provider. Together, you can create a plan tailored to your needs.
If you are going through menopause and suddenly feel like your body has turned up the heat, you are not alone. Hot flashes (also known as hot flushes) are one of the most common—and often the most uncomfortable—symptoms women experience during this natural transition.
In fact, a community-based study in Singapore found that hot flashes during menopause were reported by about 17.6% of women aged 40 to 60.
These sudden waves of heat can come out of nowhere. You’re in the middle of a client presentation, rushing to catch the MRT, on a leisurely walk at the park. It can happen even in the dead of night when you’re just trying to get some much-needed sleep.
The encouraging news is, you don’t have to just put up with it. Understanding what causes hot flashes in menopause and getting a personalised menopause test can help you stay in control.
In this guide, we’ll explore why hot flashes happen, what might trigger them and practical ways to reduce their frequency and intensity throughout menopause.
What Causes Hot Flashes in Menopause
What exactly is happening inside the body when hot flashes occur during menopause? To understand this, we need to look at the major hormonal changes women experience as they transition into this stage of life.
Most studies indicate that hot flashes occur when declining estrogen levels disrupt the body’s internal ‘thermostat’—the hypothalamus. This makes it overly sensitive to even small changes in temperature. It then triggers a series of reactions to cool the body down, which you may experience as a hot flash.
What Does a Hot Flash Feel Like?
The experience of a hot flash can vary greatly among women. For some, it may be a brief sensation of warmth, while for others it can be more intense and prolonged.
Typically, a hot flash begins as a sudden wave of heat that spreads through the upper body. Common symptoms include:
- Flushed or reddened skin
- Perspiration
- Cool or clammy skin following the episode
- Chills
- A rapid or pounding heartbeat
The intensity and duration of hot flashes can vary from person to person. These episodes may also happen during sleep, in which case they are referred to as night sweats.
Why Some Women Experience Hot Flashes Even After Menopause
Hot flashes may persist even after menopause because estrogen levels remain low. Other factors that can contribute to ongoing hot flashes include:
- Genetic predisposition
- Higher body fat, which retains heat
- Changes in brain chemicals such as serotonin and norepinephrine
- Emotional factors like anxiety, poor sleep or mood changes
- Lifestyle habits such as smoking or low physical activity
In short, while menopause marks the end of menstrual cycles, the body’s thermoregulation and hormonal balance may take much longer to stabilise. It leads to continued hot flashes well into post-menopause.
Common Triggers of Hot Flashes
While hormonal changes are the main cause of hot flashes, certain lifestyle and environmental factors can make them more frequent or more intense.
Warm or Poorly Ventilated Environments
Being in a hot, humid or stuffy space is one of the most common triggers. When the surrounding temperature rises, the body already works harder to stay cool.
For women going through menopause, whose internal thermostat is more sensitive due to lower estrogen levels, even slight warmth can set off a hot flash. Singapore’s tropical climate, with its year-round heat and humidity, can make this especially challenging.
Dietary Triggers
Certain foods and beverages can also trigger or worsen hot flashes during menopause.
For instance, the chemical compound in chilli peppers, capsaicin, tricks nerve receptors into thinking the body is hot, even if it’s not. When that happens, your brain’s ‘thermostat’ kicks in and triggers a cooling response, which you feel as a hot flash.
Consuming a hot beverage (like a steaming cup of tea or soup) also increases your internal temperature. Since the hypothalamus is already hypersensitive, this sudden temperature spike is often enough to set off the full hot flash response.
Smoking
People who smoke are more likely to experience hot flashes than those who don’t. This may be because nicotine has anti-estrogen effects, which can disrupt hormonal balance and make hot flashes more likely to occur.
Stress
When you are stressed or anxious, your body releases stress hormones like adrenaline and cortisol. These hormones activate the sympathetic nervous system (the ‘fight or flight’ response). They naturally increase your heart rate and internal body heat.
It can push your core body temperature beyond the narrow range your sensitive hypothalamus can tolerate. This triggers a hot flash.
Self-Care & Lifestyle Strategies: What You Can Do
It is tempting to jump straight to medication when hot flashes become overwhelming.
But for some women, the first line of defence lies in self-care and lifestyle adjustments. The way you eat, move, dress and manage stress can have a surprisingly strong impact on how often and how intensely hot flashes occur.
Cool Your Environment
Since the hot flash is an overreaction to heat, keeping your environment cool can make a noticeable difference in comfort and symptom control.
Dress in Layers
Wear multiple thin layers rather than one heavy layer. Use natural, breathable fabrics like cotton, linen or rayon, or technical, moisture-wicking fabrics used in sportswear.
Dressing in layers may sound counterintuitive in Singapore, but it helps. A light outer layer, like a cardigan or shawl, can easily be removed when a hot flash strikes, especially in air-conditioned spaces like offices or malls.
Use Fans or Airconditioning
Keep your home and workspace cool. A small desk fan, portable handheld fan or ceiling fan can provide quick relief during a sudden hot flash. At night, setting your air conditioner a few degrees lower or using a bedside fan can help reduce night sweats and improve sleep quality.
Take Cool Baths or Showers
Taking a quick cool shower before bed can help lower your body temperature and manage night sweats.
If you’re not able to shower, dab your skin with a damp towel or wet wipes on your neck, wrists and the inside of your elbows. You can also use a facial mist or cooling spray to refresh your face and neck.
Track Triggers
Hot flashes don’t always happen at random. They are often linked to certain triggers that affect your body temperature or hormonal balance.
This is why you should keep a journal or symptom tracker to help you identify what sets them off. Note the following details:
- Time of day the flash occurred.
- Severity (mild, moderate or severe).
- What you were doing immediately before (eating, drinking, feeling stressed, exercising).
Here’s an example you can follow:
| Date / time | Severity | What happened before the hot flash | Possible trigger | Notes / feelings after |
| 29 Oct, 8:30 AM | Mild | Drank morning coffee and rushed to get ready for work | Caffeine, stress | Lasted about 2 minutes. Felt slightly flushed but manageable |
| 31 Oct, 1:00 PM | Mild | Took a short walk outside | Warm weather | Short burst of warmth. Went away after entering air-conditioned room |
Over time, you’ll start to see trends. For example, flashes may happen after coffee, alcohol or late-night meals. If heat is a factor, plan errands during cooler hours or stay in shaded, air-conditioned areas.
This way, you can anticipate hot flashes before they start and make choices that help minimise their impact on your daily comfort.
Avoid or Reduce Triggers
When you have spotted your personal triggers, try to limit or eliminate them where possible:
- Cut down on spicy foods, caffeine and alcohol. They can cause blood vessels to dilate and raise your body temperature.
- Quit smoking if you can. Nicotine not only worsens hot flashes but also increases your risk of heart disease and osteoporosis.
- Avoid hot drinks like tea, coffee or soup, especially in the evening.
Stress Management & Relaxation
Try incorporating stress-management techniques into your daily routine:
- When you feel a flash starting, immediately practice slow, deep, diaphragmatic breathing. Inhale slowly and deeply through your nose, hold for a few seconds and exhale slowly through your mouth. Doing this for just a few minutes can help settle your nervous system and reduce the severity of the flash.
- Gentle exercises such as yoga, tai chi or stretching help release tension and regulate breathing. Even a short evening walk in a breezy area or park can calm the mind and cool the body.
- Make time for things you enjoy. Read, listen to music or spend time with your loved ones to improve your mood.
Maintain a Healthy Weight and Exercise Regularly
Keeping a healthy body weight and engaging in regular physical activity play a big role in managing menopause symptoms, including hot flashes.
Staying active helps in more ways than one. Exercise improves blood circulation, enhances mood by releasing endorphins and supports better sleep. It also helps regulate stress hormones that can otherwise trigger hot flashes.
You don’t need to do intense workouts. Even 30 minutes of moderate activity most days of the week can make a difference. If you’re new to exercise, start slow and build up gradually.
Choose activities you enjoy, but avoid overexertion in high heat.
Medical & Non‑Hormonal Treatment for Menopause Hot Flashes
In some cases, lifestyle changes may not be enough to manage moderate to severe hot flashes. If the symptoms remain frequent, intense or disruptive to daily life, it may be time to explore medical options.
Take a closer look at them below:
Hormone Replacement Therapy (HRT)
Hormone replacement therapy (HRT) replaces the estrogen that naturally declines during menopause. It helps the body regain hormonal balance and stabilise temperature control.
If you still have a uterus, your doctor will prescribe a combination of estrogen and progesterone (or a progestin). Taking progesterone is essential to protect the lining of the uterus from overgrowth and potential cancer risk caused by estrogen alone.
However, keep in mind that HRT is not for everyone. It may not be suitable for women with certain medical histories, such as breast cancer, blood clots or heart disease. That’s why it’s important to discuss your health background with a qualified doctor before starting HRT.
Non-Hormonal Treatment Options
For women who cannot or prefer not to take hormones, several non-hormonal therapies can help manage hot flashes.
Anti-Depressants
Certain low-dose selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) have been found to reduce the frequency and severity of hot flashes. These medications help regulate serotonin and norepinephrine, brain chemicals involved in temperature and mood control.
Anticonvulsants
Drugs originally developed to treat seizures, such as gabapentin or pregabalin, can also reduce hot flashes in some women. These medications are especially helpful when symptoms are worse at night, as they can promote better sleep.
Newer Therapies
Newer therapies, such as neurokinin-3 receptor antagonists, are emerging as promising non-hormonal options for managing vasomotor symptoms. These target specific brain pathways involved in temperature regulation.
IMPORTANT DISCLAIMER: The information discussed in this section is for educational purposes only and is not a substitute for professional medical advice. You must not use this content to self-diagnose, self-treat or initiate any of the medications discussed.
NEVER begin, stop or change any prescription medication or therapeutic regimen, including Hormone Replacement Therapy (HRT) or any of the non-hormonal drugs mentioned, without direct consultation and supervision from a qualified healthcare provider.
When To Talk To a Doctor
It is time to schedule a detailed discussion with your healthcare provider if:
- Your hot flashes are affecting your quality of life. If the severity or frequency of flashes is making you miserable, anxious or embarrassed during the day.
- Sleep is severely disrupted. Frequent night sweats that interrupt sleep over the long term can lead to chronic fatigue, mood issues and reduced concentration.
- You have existing health concerns. If you have a history of cancer (especially breast cancer), blood clots or heart disease, your doctor can guide you through the safest treatment options.
- Symptoms are persistent. If you have tried consistent lifestyle modifications for several months without adequate relief.
A healthcare provider can help determine the underlying cause of your symptoms, rule out other conditions (like thyroid imbalance or anxiety) and recommend treatments tailored to your needs.
Putting It All Together: A Plan for Managing Hot Flashes
Managing hot flashes doesn’t have to feel overwhelming.
The key is to take it step by step, starting with simple lifestyle strategies and building up to medical options only if needed. Every woman’s experience with menopause is unique. The goal is to find what works best for your body, your comfort level and your long-term health.
Step 1: Begin with Self-Care and Lifestyle Changes
Before considering medical treatments, start by making small, sustainable adjustments to your daily routine. These include:
- Keeping your environment cool
- Wearing light, breathable clothing
- Managing stress through deep breathing, meditation or yoga
- Avoiding triggers like caffeine, spicy food and alcohol
- Getting regular exercise
These changes have virtually no side effects and offer general wellness benefits beyond just hot flash relief.
Step 2: Monitor and Track Your Symptoms
Give your body time to adjust to these lifestyle changes. Keep a symptom journal for at least two to three months to record when your hot flashes occur, how severe they are and what may have triggered them.
This record will help you:
- Identify patterns and personal triggers
- Understand what’s working (and what isn’t)
- Share accurate information with your healthcare provider later on
Some medical sources recommend trying lifestyle modifications as your first-line approach, since many women find partial or full relief this way.
Step 3: Talk to Your Doctor if Symptoms Persist
If self-care doesn’t provide sufficient relief, partner with your doctor to explore medical and non-hormonal treatments.
Bring your tracking journal to this appointment. It will be helpful in helping your doctor understand the severity of your condition.
Step 4: Always Remember Menopause Management is Personal
There is no single ‘right’ way to manage hot flashes. What works beautifully for one woman might not work for another, and that’s completely normal. Factors like genetics, medical history, stress levels and even climate all play a role.
The most important thing is to listen to your body and make adjustments along the way. Combine lifestyle habits with medical support if needed, and don’t hesitate to seek professional guidance.
Final Thoughts
Hot flashes can feel uncomfortable and unpredictable. Remember that they are a normal part of your body’s transition rather than a sign that something is ‘wrong.’
Start with gentle self-care, pay attention to your triggers and give your body time to adjust. Simple changes in daily habits like staying cool and moving your body often make a bigger difference than you expect. And if your symptoms persist or interfere with your quality of life, don’t hesitate to seek medical advice.
At Prologue Wellness, we understand that there is no one-size-fits-all solution. That’s why we take a personalised, whole-woman approach to care.
We begin by understanding you. Through a comprehensive menopause test, we look at your symptoms, lifestyle and medical background to know what your body needs.
From there, we can guide you through individualised care plans that may include a nutrition approach, health coaching and perimenopause treatment, among others.
If you’re ready to take charge of your symptoms, book a menopause assessment or consult with us today.
And if you’re not sure where to start, try our quick Menopause Quiz. It’s a simple first step toward understanding what your body is going through and how we can help you feel like yourself again.
FAQs
How long will my hot flashes last?
The duration of hot flashes varies for every woman. On average, they last about 7 to 10 years, but some women experience them for a shorter period, while others may continue to have mild symptoms well into postmenopause. The intensity and frequency also tend to decrease over time.
Can diet really help?
Yes, your diet can make a difference. The most direct dietary help is identifying and avoiding personal triggers. Common culprits include spicy foods, excessive caffeine and alcohol, especially in the evening.
Staying well-hydrated and maintaining a healthy weight also helps reduce the frequency and severity of hot flashes.
Is hormone therapy safe?
Hormone Replacement Therapy (HRT) remains the most effective treatment for moderate to severe hot flashes, but it’s not suitable for everyone. Safety depends on factors like your age, medical history and how long you’ve been in menopause.
Discuss your options with a qualified doctor before starting.
What about alternative/natural remedies?
Some women find relief through non-hormonal or natural approaches, such as herbal supplements (e.g., black cohosh, red clover or evening primrose oil), acupuncture or mindfulness-based stress reduction.
While these may help, evidence of their effectiveness is mixed, and some supplements can interact with medications or affect hormone-sensitive conditions. Always consult your doctor before trying any natural remedy.
