I’m in my 50’s now and remember distinctly when my hot flushes started in my 40’s. Damn, they were uncomfortable and came at the oddest times! Nothing like sitting in a meeting and having to open your hand fan and frantically wave it about in the middle of winter. So I get you, you are not alone. In this post will help you with 10 ways to naturally cool down hot flushes that actually work.

Hot flushes in midlife (between 40 – 65), especially during menopause, are primarily caused by fluctuating and declining estrogen levels. Estrogen plays a key role in regulating the hypothalamus, the part of the brain that controls body temperature. When estrogen drops, the hypothalamus becomes more sensitive to slight changes in body temperature and mistakenly perceives the body as overheated.

This triggers a cascade of responses:

• Blood vessels dilate rapidly (vasodilation) to release heat
• Heart rate increases
• Sweating begins
• A sudden feeling of warmth spreads, often to the face, neck, and chest

These episodes can last from seconds to minutes and vary in frequency and intensity. They’re a hallmark of the menopausal transition.

I have found over the years that wearing breathable fabrics, like cotton and linen, are a much better option when you are in the throws of your hot flushes. These natural fibers are highly breathable and excellent at keeping the body cool by allowing air to circulate and absorbing moisture from the skin. Synthetic fabrics like polyester and nylon, on the other hand, tend to trap heat and moisture, and if you are prone to sweating profusely during an episode there is nothing worse than feeling like you are drowning in your own clothes.

I never left the house without my hand fan, it was an absolute life saver. I picked one up at a ‘party’ store and I’m sure that you will be able to fond them pretty easily online. There are also some pretty nifty battery operated ones that come with a misting function for those of use that need the extra help when a hot flush hits.

And if you are really bougie you can co-ordinate them with your outfits!

This I cannot overstate enough, you need to drink the water, girl! Try for 2L a day! When the body become dehydrated, its ability to regulate temperature becomes less efficient, which will make the whole overheating issue in midlife even worse. Drinking enough water supports thermoregulation, with added benefits of flushing out toxins and it can even help improve energy levels and mood. The popular hydration powders that contain electrolytes (sodium, potassium and calcium) can be beneficial if you are a heavy sweater and are adding exercise into your days. Please just be aware that taking more than 1-2 serving in a 24hr period could be harmful, as you need to watch your sodium levels (daily limit is 2,300mg for adults). Also avoid if you have blood pressure or kidney issues.

Thing like caffeine, alcohol, spicy foods are at the top of the list of things that can trigger hot flushes. things like caffeine and alcohol can stimulate the central nervous system and dilate blood vessels which can raise heart rates and increase body temperature, which we don’t need when we are trying to avoid overheating. Alcohol particularly can influence our estrogen levels which can potentially worsen symptoms. Ans spicy food, that doesn’t really need much explanation, it activates our heat receptor and stimulates sweating, which is not ideal when we are already sweating buckets at the drop of a hat. So try and identify what your worst triggers are and try and minimize or avoid them.

Techniques like Breathing, meditation and yoga can help alleviate hot flushes, especially when they can be triggered or worsened by stress, anxiety, or overstimulation. They won’t be able to stop them altogether but can definitely assist in reducing their frequency and intensity. These calming strategies are also great for alleviating the emotional impact of having to deal with peri-menopause.

Herbal teas have been used for centuries to cure or alleviate a myriad of illnesses / symptoms, and this is no different with peri-menopause and its cart-load of symptoms. Here are a few to try:

Sage: use for reducing excessive sweating. It is also antimicrobial and anti-inflammatory.

Red Clover: This is rich in isoflavones (plant based estrogens) that mimic estrogen and may reduce the frequency and intensity of hot flushes

Chamomile Tea: Age old tea to help with stress and anxiety, which we already know are triggers for hot flushes.

Lemon Balm Tea: Known for its mood-lifting and anti-anxiety effects.

Supplement	Benefits	Typical Dosage
Magnesium	Supports sleep, mood, muscle relaxation, and hormone balance	200–400 mg/day (glycinate or citrate forms)
Vitamin D3 + K2	Boosts bone density, immune function, and mood; K2 directs calcium to bones	2,000–5,000 IU D3 + 90–180 mcg K2 daily
Omega-3 (EPA/DHA)	Reduces inflammation, supports brain and heart health, eases mood swings	1,000–2,000 mg/day combined EPA/DHA
Vitamin B Complex	Enhances energy, stress resilience, and hormone metabolism	B6: 50–100 mg, B12: 500–1,000 mcg, Folate: 400–800 mcg
Calcium	Essential for bone health, especially post-menopause	1,000–1,200 mg/day (split doses)
Probiotics	Supports gut health, immunity, and hormone detoxification	10–30 billion CFUs/day (multi-strain)
Ashwagandha	Adaptogen that helps with stress, sleep, and hot flashes	300–600 mg/day (standardized extract)
Black Cohosh	May reduce hot flashes and night sweats	20–40 mg twice daily
Collagen Peptides	Supports skin elasticity, joint health, and bone strength	10–15 g/day (hydrolyzed collagen)

If you know you are prone to waking up at night due to your hot flushes and night sweats, try layering your bedding so that you can add / remove layers as you need to keep your body temperature regulated. Also try and use natural fibres as your bedding of choice, these again will help with breathability and cooling properties. The same can be said for your pajamas, try and keep those cotton, linen or silk.

It has been proven that you have a better overall nights sleep if the temperature in your bedroom is lower. So if that means investing in a bedside oscillating fan or air conditioner to keep the bedroom a cool sanctuary so you are able to keep the night sweats at a minimum and get your 8 hours of shut eye, it is most probably a good investment for the overall sanity of everyone in the house.

This one I cannot emphasize enough. As a midlife woman our estrogen levels decline, we are at risk of heart disease, our bone density is in a downhill slide, our mental health is questionable at the best of times with the mood swings, anxiety, depression and weight gain. All of this can be reduced if we start with regular exercise, especially resistance (weight bearing) exercise – you need to lift heavy stuff, and walking (get in those 10000 steps daily). It is proven to reduce risk of heart disease, protects our bones and joints, strengthens our muscles as we age, sharpens mental clarity, lifts our moods and improves our sleep.

The 10 tips I’ve listed to help with your hot flushes are just the tip of the ice berg when it comes to things you can do to help navigate through the Hell that is Peri-menopause and Menopause. The biggest shift that you will need to make is a change to your lifestyle, remember that there is no one single thing that will magically get rid of all the crappy meno-madness, you will need make adjustments to everything your do for the long-term to truly be able to see the benefits and overall increase in vitality. Things like:

Prioritizing Protein and nutrient dense foods.

Movement daily – intentionally

Managing your stress levels and mastering your sleep.

Supplementing wisely

Tuning in to your health and wellness, tracking your symptoms and overall well-being daily in a journal.

You don’t need to try and do these all at the same time. Start with one or two, the one’s that are most manageable at whatever point you are in your journey, and build from there.

You don’t need to start with everything all at once, start small. I challenge you to try these 3 small things to get you on your way to getting back ‘YOU’.

Start with one supplement – I would recommend Ashwagandha or Magnesium before you go to bed. Both help with stress relief, calming, and better sleep.

Maybe reduce your daily caffeine fix by 1 cup, or change to decaf, your anxiety and hot flushes will thank you.

Try at least one thing a day to manage your stress levels. Try some box breathing (inhale 4, hold 4, exhale 4, hold 4), go for a walk and maybe listen to a guided meditation (two for the price of one), walks in nature are even better.

As I said before you don’t need to start with all of these at once. This change in our lives is overwhelming already and we don’t need to make it even more so. Our mothers were the generation that had to stoically just accept that this was ‘how things are’ and then spend arguable the best years of their lives as mere shadows of themselves. I call BS, you do not need to just accept your life now. You need to take charge and make the changes you want your daughters to see, You need to take your life back. Take a deep breath, know that you are not alone, the rest of us Midlife Baddies are there with you every step of the way. Remember that this is not an ending, but rather a beginning to a better, more vibrant, more happy YOU!