Hot Flushes After Menopause
- Tanya Kurzbock
- Aug 28
- 3 min read
Hot flushes (or hot flashes, depending on which side of the world you’re on!) are the signature symptom of menopause — and for many women, they don’t stop once the periods do. If you’ve ever been in the middle of a meeting, a supermarket shop, or even a lovely night’s sleep when suddenly it feels like someone lit a fire under your skin — you are definitely not alone.
How Common Are Hot Flushes After Menopause?
Research shows that:
Around 80% of women experience hot flushes at some point during peri- or post-menopause.
For about one in three women, they can continue beyond menopause, sometimes lasting up to 10 years (yes, really!).
The severity varies — some women just get a gentle warmth, others feel like they’re in a furnace with sweat pouring down.
Why Do Hot Flushes Happen?
It all comes down to the body’s thermostat (your hypothalamus).
Estrogen levels drop during and after menopause.
Estrogen normally helps regulate the hypothalamus — the part of the brain that controls body temperature.
Without enough estrogen, the hypothalamus gets a little “confused” and overreacts to the slightest temperature change, triggering a flush to cool you down.
Add to this:
Stress hormones (like cortisol) can amplify hot flushes.
Lifestyle factors (caffeine, alcohol, spicy foods, poor sleep) make the thermostat even more jumpy.
Naturopathic Tips to Turn Down the Heat
1. Cool the Nervous System
Deep breathing & mindfulness: Studies show paced breathing can reduce frequency and intensity of hot flushes.
Yoga & meditation: Both support cortisol balance and calm the hypothalamus.
Watch this video to learn more about the nervous systems impact on hormones in post menopause...
Download a handy hormone chart to better understand your hormonal pathways:
2. Balance Your Diet
Phytoestrogens (plant-based compounds that gently mimic estrogen) can help smooth the hormone transition:
Found in soy, flaxseeds, chickpeas, lentils.
Keep blood sugar steady: High sugar swings can worsen flushes — think protein with each meal, plenty of fibre, and less refined carbs.
Stay hydrated: Dehydration makes flushes worse. Aim for 2 L of water daily.
3. Targeted Nutrients
Vitamin E: Small studies show it can reduce flush frequency.
Magnesium: Supports nervous system regulation and sleep.
Omega-3 fatty acids: May improve overall menopausal symptoms, including flushes.
4. Herbal Helpers (used under guidance)
Sage (Salvia officinalis): A classic remedy with clinical evidence for reducing hot flushes.
Black Cohosh: Some women find relief, though results vary; works best short-term.
Red Clover: Rich in isoflavones (plant estrogens) that may help balance.
5. Lifestyle Hacks
Dress in layers and keep a fan or cooling spray handy.
Avoid common triggers: caffeine, alcohol, spicy food, hot drinks.
Prioritise sleep hygiene — poor sleep intensifies flushes the next day.
Final Word
Hot flushes are a normal part of the post-menopausal journey, but they don’t have to take over your life. Simple naturopathic strategies — from diet tweaks to herbal support and stress reduction — can make a significant difference.
Because every woman’s body is unique, the most effective approach is tailored. A naturopathic consult can help uncover the key drivers in your case and put together a safe, personalised plan — so you can turn down the heat and get back to feeling like you.
Start a path back to balance by booking a complimentary no pressure Discovery Call:
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