Perimenopause & Hot Flushes: Why You’re Suddenly Melting

Understanding Hot Flushes: Navigating One of Menopause’s Most Common Symptoms

Hot flushes are one of the most common and disruptive symptoms of menopause and perimenopause. They can strike at any time, leaving you feeling overheated, sweaty, and sometimes even shivering afterward. If you’re dealing with hot flushes, you’re not alone—around 75% of women experience them during the menopause transition.

Understanding why hot flushes happen, what may trigger them, and how to help manage them can make a huge difference in how you feel day to day.

What Are Hot Flushes?

Hot flushes are sudden, intense waves of heat that typically start in the chest and face before spreading through the body. They can last anywhere from a few seconds to several minutes and are often followed by a chill as the body tries to regulate its temperature. Some women also experience a rapid heartbeat, dizziness, or anxiety during a hot flush.

For many women, hot flushes are more than just uncomfortable—they can also disrupt sleep (night sweats), affect mood, and make it harder to focus.

What Causes Hot Flushes?

The exact cause of hot flushes isn’t fully understood, but they’re believed to be linked to changes in estrogen levels, which affect the body’s internal temperature regulation.

The hypothalamus, the part of the brain that controls body temperature, becomes more sensitive to even slight changes. When estrogen levels fluctuate, the hypothalamus can mistakenly think your body is overheating, triggering a sudden rush of blood to the skin (vasodilation) and activating sweat glands to cool you down.

Other factors that may contribute to hot flushes include:

🔥 Stress and anxiety – The nervous system plays a role in triggering hot flushes, meaning high stress levels can make them more frequent.
🔥 Dietary triggers – Spicy foods, caffeine, alcohol, and processed sugar are common culprits.
🔥 External temperature – Warm weather, hot drinks, and heavy clothing can increase the likelihood of an episode.
🔥 Lack of physical activity – Regular movement may help the body regulate temperature more effectively.

Ways to Help Manage Hot Flushes

While hot flushes are a natural part of menopause, there are ways to help manage their frequency and intensity.

💛 Keep cool – Dress in light, breathable fabrics, layer your clothing, and use a fan when needed.
💛 Prioritise stress management – Practices like deep breathing, meditation, yoga, or walking may help reduce the intensity of hot flushes.
💛 Stay hydrated – Drinking enough water can help support body temperature regulation.
💛 Avoid known triggers – If certain foods or drinks seem to bring on a hot flush, it may be worth reducing them to see if symptoms improve.
💛 Get moving – Regular exercise can play a role in helping manage body temperature and supporting overall hormonal health.

Nutrition & Hot Flushes: Foods That May Help

Certain foods have been studied for their potential to help manage menopausal symptoms, including hot flushes.

🥑 Healthy fats – Found in avocado, olive oil, and nuts, healthy fats support hormone production and overall cellular function.
🥦 Cruciferous vegetables – Broccoli, cauliflower, and Brussels sprouts contain compounds that help support estrogen metabolism.
🐟 Omega-3 fatty acids – Found in salmon, sardines, and walnuts, omega-3s play a role in inflammatory balance and brain function.
🌾 Whole grains – Brown rice, quinoa, and oats may help stabilise blood sugar, which can impact hot flushes.
🌱 Phytoestrogen-rich foods – Soy, flaxseeds, and legumes contain plant compounds that mimic estrogen and may play a role in helping manage symptoms for some women. However, if you have a history of hormone-sensitive conditions (such as estrogen-positive breast cancer), it's important to consult with your healthcare provider before increasing your intake of these foods.

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Can SheBANG! Help?

While no single food or drink can eliminate hot flushes entirely, our Peri Chai Latte contains magnesium glycinate, turmeric, and cinnamon—ingredients traditionally used to help manage stress, support relaxation, and play a role in muscle function. Magnesium, in particular, has been studied for its role in supporting nervous system function, which may be helpful for managing stress-related hot flushes.

As with any dietary changes, consistency is key—small, daily habits can make a big difference over time.

Final Thoughts

Hot flushes can be unpredictable and frustrating, but understanding why they happen and making small lifestyle changes may help you manage them more effectively. Every woman’s experience is different, so finding what works for your body is key.

If you’re looking for a simple, natural way to nourish your body through perimenopause, check out SheBANG! Peri Chai Latte—a delicious blend made for women navigating this exact phase of life.

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