Hot Flashes During Menopause: Your Holistic Guide to Feeling Better

Picture this: You’re sitting in an important meeting, and suddenly this wave of heat spreads across your body. Or you wake up in the middle of the night, drenched in sweat – again. Hot flashes are one of the more annoying companions of menopause. But here’s the good news: You’re not helpless here. With the right lifestyle strategies, you can support your body and significantly reduce these symptoms.

Let’s take a look together at what’s actually happening in your body – and most importantly, what you can do to feel better again.

What Are Hot Flashes and Why Do You Get Them?

Hot flashes are sudden waves of heat that usually hit your upper body, face, and head. They typically last anywhere from 30 seconds to several minutes and can come with sweating, heart palpitations, and a flushed face. At night, they can seriously mess with your sleep – and that makes everything even harder.

The Causes of Hot Flashes: A Look Behind the Scenes

The main reason for hot flashes lies in the hormonal changes during menopause. When your estrogen levels drop, your temperature regulation center in the brain gets confused. Your body suddenly interprets normal temperature fluctuations as “way too hot” – and immediately kicks your cooling system into gear.

But there are more factors that can fuel hot flashes:

Blood sugar swings
Chronic stress and elevated cortisol levels
Sleep deprivation
Inflammation in the body
Certain triggers like coffee, alcohol, or spicy foods

The good news? You can actively influence these factors!

Hot Flashes and Hormones: The Complex Interplay

During menopause, your hormone system is like an orchestra that’s being reshuffled. Often, progesterone drops first – which can lead to relative estrogen dominance. Later, estrogen also drops, and that’s usually when hot flashes kick in.

Your body is especially sensitive during this phase. When other hormones like insulin and cortisol also get out of balance, it becomes the perfect storm. Insulin is a very dominant hormone – when it’s constantly spiking, it throws your other hormones into chaos and often makes menopause symptoms even worse.

That’s why it’s so important that we give your body the capacity to handle these changes. And the best way to do that is through nutrition, movement, and stress management.

Blood Sugar Balance: Your Secret Weapon Against Hot Flashes

Many women underestimate the connection between blood sugar and hot flashes. But it’s huge! When your blood sugar goes on a rollercoaster ride, your body produces more stress hormones – and those can trigger hot flashes.

Why blood sugar regulation is so important during menopause: During menopause, blood sugar regulation becomes more difficult. Many women develop the beginnings of insulin resistance – meaning your cells don’t listen to insulin as well anymore. Then more and more insulin gets released, and that doesn’t just lead to belly fat, but also more stress in the body. And more stress often means more hot flashes.

Hot Flashes and Nutrition: How to Eat Your Way to Stability

The balanced plate is your best friend:

Protein at every meal – this stabilizes your blood sugar and keeps you full longer
Lots of colorful vegetables and fiber – fiber slows down sugar absorption
Complex carbs in moderation – whole grains, quinoa, sweet potatoes instead of white flour and sugar
Healthy fats – avocado, nuts, olive oil, salmon

What you should avoid:

Sugar and white flour – they send your blood sugar on a wild ride
Coffee on an empty stomach, varies individually – can raise cortisol and trigger hot flashes

Additional nutrition tips:

Flax seeds are your friends! 2 tablespoons of ground flax seeds daily have a hormone-modulating effect and provide healthy omega-3 fatty acids
Omega-3-rich foods like fatty fish, walnuts, and chia seeds have anti-inflammatory effects
Fermented foods like sauerkraut and kefir support your gut – and a healthy gut helps with hormone regulation

Movement: Your Natural Hot Flash Dampener

Movement isn’t just good for your figure – it’s also a powerful tool against hot flashes. And no, movement doesn’t make you hotter (even though it sometimes feels that way!).

Why movement helps:

Improves your insulin sensitivity – which stabilizes your blood sugar
Regulates stress hormones – less cortisol often means fewer hot flashes
Promotes better sleep – and good sleep reduces hot flashes
Reduces inflammation – chronic inflammation fuels symptoms

The best types of movement:

Strength training is number one! Muscle is like a metabolic pharmacy. It improves your blood sugar regulation, lowers inflammation, and supports your hormone balance. You don’t need a gym – 2-3 times a week with your own body weight or light weights is plenty. Download my free guide: “Top Tips for (Re)Starting Strength Training for Women 40+” and join me in POWER&BALANCE – my strength training online course designed specifically for us women 40+, 50+, and beyond.

Walks after meals A 10-15 minute walk after eating can work wonders for your blood sugar. It’s one of the simplest and most effective strategies out there.

Gentle movement in the evening Yoga, Tai Chi, or light stretching in the evening can help your nervous system wind down and reduce nighttime hot flashes.

Stress Management: The Often Underestimated Factor

Stress is one of the biggest triggers for hot flashes. When you’re stressed, your body releases cortisol – and that can throw your already sensitive hormone system even more out of whack.

Practical stress-reduction strategies:

Build relaxation islands into your day – even just 5 minutes of deep breathing can help
Prioritize your sleep – 7-8 hours is non-negotiable
Set boundaries – saying no is self-care
Find your stress outlets – whether meditation, a walk in nature, or time with friends

Hot Flashes at Night: Special Strategies for Better Sleep

Nighttime hot flashes are especially exhausting because they rob you of sleep. And sleep deprivation makes everything worse.

What you can do:

Cool your bedroom – 16-18°C (60-65°F) is ideal
Wear breathable sleepwear – cotton or special performance fabrics
Avoid coffee after 2 PM – caffeine can stay in your body for up to 8 hours
No big meals right before bed – this can trigger hot flashes
Establish an evening routine – this signals to your body that it’s time to wind down

Natural Remedies for Hot Flashes: What Actually Helps

There are some natural approaches that many women find helpful:

Flax seeds – as mentioned, they have hormone-modulating effects
Sage tea – traditionally used for sweating
Magnesium – supports relaxation and sleep
Vitamin E – can reduce hot flashes in some women

Important: Natural remedies are not a replacement for a healthy lifestyle. They can support, but the foundation is always nutrition, movement, and stress management.

Your Quick-Start: The Anti-Hot Flash Checklist

Don’t overthink it – just get started! Here are your first steps:

✅ Balance your meals – protein + vegetables + healthy fats at every meal

✅ Take a short walk after eating – just 10 minutes is enough

✅ Start with 2x strength training per week – even at home with bodyweight exercises

✅ Integrate 2 tablespoons ground flax seeds daily – into oatmeal, smoothies, or yogurt

✅ Cool your bedroom – and wear breathable sleepwear

✅ Avoid coffee after 2 PM – test whether this reduces your nighttime hot flashes

✅ Build in a mini relaxation break – 5 minutes of deep breathing daily

✅ Reduce sugar and white flour – replace them with whole food alternatives

The Most Important Point: Your Body Is Wise

Hot flashes are annoying, no question. But they’re also a signal from your body that it’s going through a major transformation. And you can support it – with the right tools.

This isn’t about being perfect. It’s about making small, consistent steps that give your body the capacity to better handle the hormonal changes.

Start with one thing. Then add the next. Small changes, big impact.

Thriving through menopause – it’s possible. And I’m here to walk alongside you! 💪✨