Hot Flushes on Hot Days: Top Tips For Beating The Heat - Emsee

With the weather heating up, you’re likely already no stranger to the fact that menopause and hot weather are far from a comfortable combination. Hot flushes are uncomfortable no matter the time of year, and during Australian summer months, they can become even more unbearable and frequent in nature. The reason for this is because changing hormone levels can impact your body’s ability to regulate body temperature.

You’re not alone in looking for the best way to reduce the impact of hot flushes on hot days – and with our expert team’s advice, these practical and research-backed tips will help you to find more comfort during the summer months.

Why does the warm weather worsen hot flushes?

Warm weather’s impact on hot flushes is commonly felt among women in menopause. The reason warm weather has such a significant impact on worsening hot flushes is because oestrogen drops disrupt your body’s ability to manage temperature, resulting in a higher frequency and intensity of hot flushes.

In the past, your body’s natural cooling mechanisms would kick into gear to help balance everything out. Now, it’s likely these mechanisms aren’t as effective (thanks to menopause’s ongoing hormonal fluctuations). The rising temperature levels outside have a direct impact on your body’s internal temperature, which means that this discomfort is more prolonged.

Understanding the link between rising heat and hot flushes means you’re one step closer to effectively managing hot flushes through summer and finding more comfort and relief.

Quick wins: finding strategies for immediate relief

When a hot flush hits in the height of summer, the need for relief becomes urgent. We recommend:

• Keep a portable fan and cooling towel close. These items are easily transportable and proven to help lower body temperature fast. This is good news, because research finds that rapidly lowering your body temperature may help shorten the duration of a hot flush.

• Embrace cold water immersion. Like portable fans, cold water immersion can be a great way to cool your body temperature down fast and provide rapid relief. Cold water immersion has the added benefits of effectively reducing symptoms of anxiety. To try it out, immerse your hands or feet in icy cold water, or opt for a cold plunge at your local bathhouse. If you find cold water immersion helpful, consider making it a regular part of your day through the warm months.

• Lower your stress levels. Did you know that stress can trigger hot flushes? Try breathing slowly and deeply, using intentional breathing to reduce the intensity of your hot flush. We recommend taking advantage of the benefits of square breathing (also known as box breathing) – breathe in for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds, and repeat.

Choosing the right clothing to keep your temperature down

During menopause in the warmer months, choosing your outfit for the day becomes more involved than simply opting for your favourite pieces and heading out the door.

Clothing fabric has a significant impact on your body’s ability to regulate temperature, making wardrobe choices critical for staying comfortable. Simple tips include:

• Choosing fabrics such as cotton and linen for their lightweight, moisture-wicking properties. During this season, loose-fitting clothing can also really help with keeping your body temperature in check.

• Layer your pieces to ensure your outfit is flexible throughout the day with varying temperatures. (This way, when you’re experiencing a hot flush, you can take off your outer layers for more comfort and reduced intensity.)

• Ditch the synthetics. Synthetic fabrics aren’t your friend through the warmer months, thanks to the way they trap heat and make hot flushes much more severe.
• Choose comfort over fashion. All too often, we’re held captive by the ideas of how we ‘should’ appear. This summer is your opportunity to make sure you’re dressing for the most important opinion: your own. If that means updating your wardrobe to make sure you’re going to be cool and comfortable, this is the perfect excuse to get rid of outfits that make hot flushes worse, not better.

By making a few quick swaps, you’ll find that getting dressed becomes a source of comfort and support during the warmer months.

Embrace simple changes to your daily routine

When it comes to the warmer months, it’s wise to consider making changes to your routine to accommodate heat. One of the most obvious: considering when the best time is to exercise, making sure you’re not setting yourself up to overheat during the more intense temperatures each day has to offer.

If you’re used to exercising during the middle of the day through the warmer hours, we recommend swapping this with an activity in the morning or evening when temperatures are lower. You can also consider exercises that lend themselves more to staying cool, such as swimming, gentle yoga in air-conditioning, and walking in shaded areas.

At home, make sure you’re set up to stay cool with air-conditioning, fans, blackout curtains, and breathable bedding. Like with exercise, reschedule activities that involve more physical labour (such as moving furniture and deep cleaning) to cooler hours – and ask for help to reduce the impact on your body! By making these small changes, you can find more relief throughout the day and increased comfort during your activities.

Conclusion

During menopause, the hot months can feel unbearable – but with some simple shifts, you can set yourself up to make the most of everything summer has to offer. By taking proactive steps towards managing your discomfort, not only will you find greater physical relief, but you’ll be able to make the most of every day, not limited by the impact of menopausal symptoms alongside the intensity of summer’s heat.

If you’re experiencing hot flushes that are severe or unmanageable, help is available. Our expert team are ready to support you throughout every season in finding the personalised treatment plan that’s most suitable for your health needs. Contact us today to learn more before the summer heat truly sets in!

References

Anderson, J. L., & Roberts, M. E. (2021). “Temperature regulation and vasomotor symptoms during menopause: Impact of environmental factors.” Climacteric, 24(3), 245-252.

Thompson, R. L., & Wilson, K. A. (2020). “Hormonal influences on thermoregulation during menopause: A comprehensive review.” Journal of Clinical Endocrinology & Metabolism, 95(8), 1023-1031.

Kumar, S., & Patel, D. R. (2019). “The effectiveness of cooling strategies for managing menopausal vasomotor symptoms: A systematic review.” Maturitas, 88, 128-138.

Bensons, H. M., & Lewis, J. E. (2022). “Stress reduction techniques and their impact on hot flush frequency and severity during menopause.” Menopause International, 18(4), 162-169.

Mitchell, C. M., & Green, S. B. (2020). “Physical activity timing and temperature regulation in menopausal women: Evidence-based recommendations.” Journal of Women’s Health, 29(5), 678-685.

Wong, P. K., & Smith, A. J. (2021). “The role of clothing choices in thermoregulation during menopause: Analysis of fabric properties and wearing patterns.” Journal of Thermal Biology, 96, 102834.