{"id":746,"date":"2026-01-26T14:38:18","date_gmt":"2026-01-26T14:38:18","guid":{"rendered":"https:\/\/portfolio.zenkoders.com\/ai-powered\/?p=746"},"modified":"2026-04-08T22:45:37","modified_gmt":"2026-04-08T22:45:37","slug":"menopause-hot-flashes-ruining-summer-doctors-share-what-actually-helps","status":"publish","type":"post","link":"https:\/\/portfolio.zenkoders.com\/ai-powered\/menopause-hot-flashes-ruining-summer-doctors-share-what-actually-helps\/","title":{"rendered":"Menopause Hot Flashes Ruining Summer? Doctors Share What Actually Helps"},"content":{"rendered":"

As one of the most\u00a0common symptoms\u00a0<\/a>of menopause, hot flashes might also be the most disruptive.<\/p>\n

From waking up drenched to sweating through clothes by 10 a.m., they\u2019re challenging enough on their own. Add\u00a0summer heat\u00a0<\/a>and humidity into the mix, and the constant overheating and nonstop sweat can feel downright unbearable.<\/p>\n

But the worst part? Four out of five women will experience them, according to\u00a0Sheryl Ross, MD,\u00a0<\/strong><\/a>a board-certified OB\/GYN and women\u2019s health expert at Santa Monica\u2019s\u00a0Providence Saint John\u2019s Health Center<\/a>. \u201cHot flashes are one of the most common symptoms of menopause, affecting up to 80% of women, with some women experiencing more than 10 a day,\u201d she tells\u00a0Parade<\/em>.<\/p>\n

\ud83e\ude7a<\/a>SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week<\/strong><\/a>\ud83d\udc8a<\/a><\/p>\n

And yes, hot flashes really are that much worse when it\u2019s warm out. \u201cDuring hot weather, hot flashes are more intense and disruptive,\u201d Dr. Ross explains. \u201cThe body temperature is already higher so with warmer temperatures, it has a harder time regulating its response to heat.\u201d What fun.<\/p>\n

Fortunately, there are proven ways to prevent and combat menopausal hot flashes before they even start. To help you stay cool this summer,\u00a0Parade<\/em>\u00a0asked OB\/GYNs and hormone experts everything you need to know about navigating heat and humidity during menopause\u2014and what to do when a hot flash strikes out of nowhere. (Because of course, it always does.)<\/p>\n

What Are Hot Flashes and What Causes Them?<\/strong><\/h2>\n

\u201cA hot flash is an iconic symptom of menopause; it involves an intense feeling of furnace-level heat, typically starting in the neck and chest and moving upwards to the face, a beet-red flushing of the skin and subsequent excessive perspiration,\u201d says\u00a0Alyssa Dweck. MD, FACOG, MSCP,<\/strong><\/a>\u00a0a Menopause Society Certified Practitioner, board-certified OB\/GYN at Manhattan\u2019s Well Messer and and Chief Medical Officer of Bonafide Health.<\/p>\n

Hot flashes that occur at night are also called\u00a0night sweats,<\/a>\u00a0adds Dr. Ross.<\/p>\n

As for what causes them? \u201cHot flashes occur when the body\u2019s temperature regulator, known as the hypothalamus, is negatively affected by decreased estrogen levels seen in menopause,\u201d Dr Ross explains. \u201cThe brain\u2019s thermostat is completely offset, causing the body temperature to fluctuate and trigger erratic hot flashes.”<\/p>\n

While it may feel like they last forever, hot flashes usually pass fairly quickly. \u201cHot flashes typically last only a few minutes but can linger for half an hour or more,\u201d says\u00a0Andrea Caamano, MD,\u00a0<\/strong><\/a>a physician with experience in endocrinology, diabetes and metabolism and Head of Medical at digital hormonal health platform\u00a0The HRT Club<\/a>. \u201cA single hot flash often disappears as quickly as it comes on. Some women experience multiple episodes per day, with symptoms sometimes persisting for years.\u201d<\/p>\n

 <\/p>\n

Why Are They Worse When It\u2019s Hot Out?<\/strong><\/h2>\n

Hot flashes are worse in the summer because\u2014well, you\u2019re already hot.<\/p>\n

\u201cIn the summer, when temperatures are higher, your body and brain have to work harder to regulate core temperature as your body retains more heat,\u201d says\u00a0Mike<\/strong>Kocsis<\/strong><\/a>, a hormonal health expert and medical case manager at Balance My Hormones specializing in hormone therapy. \u201cThis disrupts the normal\u00a0temperature regulation<\/a>\u00a0processes that are already being affected by hormonal fluctuations, triggering more frequent and severe hot flashes.\u201d<\/p>\n

Higher humidity doesn\u2019t help, either. It makes it harder for sweat to evaporate from the skin, reducing the body\u2019s ability to cool down\u2014and leading to even more intense and prolonged symptoms.<\/p>\n

How to Prevent Hot Flashes Before They Start<\/strong><\/h2>\n

Avoid common triggers<\/strong><\/h3>\n

There are several factors that can exacerbate hot flashes beyond just hot weather, according to Dr. Ross. These commonly include\u00a0caffeine<\/a>, spicy foods, alcohol (especially red wine), hot beverages, strenuous physical activity and even stress.<\/p>\n

Some people also find that large meals,\u00a0ultra-processed foods<\/a>\u00a0and smoking can be triggers, adds Dr. Dweck\u2014so it helps to stay calm and stick to simple (and cold!) foods and beverages.<\/p>\n

Hydrate and eat well<\/strong><\/h3>\n

“Staying well-hydrated<\/a>\u00a0will help manage the body\u2019s temperature response to hot flashes,\u201d says Dr. Ross. \u201cAvoiding certain foods in your diet is important, along with eating water-rich fruits and vegetables including watermelon, strawberries, cantaloupe, honeydew,\u00a0oranges<\/a>, grapefruit, pineapple, blueberries, cucumbers, lettuce, celery, zucchini and tomatoes.\u201d<\/p>\n

\u201cHydration is a must,\u201d Dr. Dweck agrees. She also recommends following a Mediterranean diet, which can help prevent hot flashes and support overall\u00a0metabolic health<\/a>\u2014a factor that, according to Dr. Ross, may help reduce the severity of hot flashes, particularly when it includes maintaining a stable weight.<\/p>\n

Wear breathable layers<\/strong><\/h3>\n

Dress for success\u2014and by that, we mean in breathable,\u00a0moisture-wicking fabric.<\/a>\u00a0\u201cWearing layers of heavy clothing will only add to feeling hot,\u201d says Dr. Caamano. \u201cIt is best to wear loose-fitting, light-colored and breathable clothes.\u201d<\/p>\n

Layering is also essential. That way, if a hot flash strikes, you can remove a layer and cool down quickly.<\/p>\n

Use cooling accessories<\/strong><\/h3>\n

Doctors also recommend investing in\u00a0wearable fans<\/a>, cooling scarves, iced neck wraps and other accessories designed to keep you cool.<\/p>\n

\u201cOne wearable called EMBR relies on thermoelectric pulses to modulate temperature,\u201d says Dr. Dweck. \u201cThere are also\u00a0cooling sheets\u00a0<\/a>and garments that can help.\u201d<\/p>\n

Or, go the old-fashioned route: \u201cKeep a towel with you that you can soak in cool water and drape around your neck and shoulders,\u201d suggests Kocsis. \u201cAlso, carrying a portable fan is going to be your best friend.\u201d<\/p>\n

Try alternative solutions<\/strong><\/h3>\n

\u201cThere are many safe alternatives and supplements for treating hot flashes,\u201d says Dr. Ross. \u201cAcupuncture<\/a>\u00a0and relaxation techniques\u2014including mindfulness, biofeedback, hypnosis, cognitive behavior therapy,\u00a0yoga<\/a>\u00a0and Tai Chi\u2014may help control hot flashes.\u201d<\/p>\n

She adds that many\u00a0studies<\/a>\u00a0have shown certain herbs\u2014like\u00a0Black Cohosh<\/a>,\u00a0Maca Root,<\/a>Passionflower<\/a>,\u00a0Rhodiola<\/a>\u00a0and\u00a0Red Clover<\/a>\u2014may help manage symptoms and improve quality of life. While herbal remedies aren\u2019t FDA-approved like pharmaceuticals, Dr. Ross notes that well-regulated\u00a0supplements<\/a>\u00a0can be just as effective. She also points to\u00a0Vitamin E<\/a>\u00a0and\u00a0CoQ10<\/a>\u00a0as some of the more well-researched options.<\/p>\n

Time outdoor activity wisely<\/strong><\/h3>\n

If you’re struggling with hot flashes, it may be best to\u00a0exercise indoors<\/a>, or at least during the coolest parts of the day. \u201cIt is best to exercise early in the morning or in the late evening to avoid the hotter temperatures of the day,\u201d says Dr. Ross.<\/p>\n

Dr. Dweck agrees, recommending cardio in the early morning or late afternoon. \u201cWeight, strength and flexibility training are also vital\u2014 and can be done indoors,\u201d she adds.<\/p>\n

Keep your home cool<\/h3>\n

Keeping your home cool can make a big difference, especially during a heat wave.<\/p>\n

\u201cAnywhere from 68 to 72 degrees Fahrenheit is ideal,\u201d says Dr. Caamano. \u201cThat temperature can even drop a bit overnight.\u201d<\/p>\n

 <\/p>\n

What To Do During a Hot Flash<\/strong><\/h2>\n

Even with all the right habits, sometimes a hot flash still hits\u2014and that\u2019s OK. When it does, here\u2019s what doctors recommend to cool down fast.<\/p>\n

Stop moving and find shade<\/strong>\u00a0(or AC)<\/h3>\n

\u201cThe first thing one should do is stop any physical activity and find a place to sit and rest, preferably in an\u00a0air-conditioned<\/a>\u00a0or shaded area,\u201d says Dr. Caamano. Once seated, try to stay still, hydrate and elevate your arms slightly to allow heat to escape from your underarms, adds Kocsis.<\/p>\n

Cool your body<\/strong><\/h3>\n

This is the moment to grab a portable fan or\u00a0cooling towel<\/a>, according to Dr. Ross. If you don\u2019t have one handy, splash cold water on your face and wrists instead. Also, don\u2019t forget to hydrate.<\/p>\n

\u201cDrink something cool, and remove any tight clothing or layers,\u201d advises Dr. Caamano.<\/p>\n

Use fast-acting products<\/strong><\/h3>\n

It might sound unconventional, but a few unexpected over-the-counter and topical products can help you cool down fast when a hot flash hits.<\/p>\n

A dab of peppermint essential oil on your wrists and neck can create a natural cooling effect, as can aloe vera gel applied to your chest and back, says Kocsis, explaining, \u201cYou can also try menthol sprays\u2014originally made for muscle pain\u2014which offer an instant cooling sensation.\u201d<\/p>\n

Slow your breath<\/strong><\/h3>\n

Finally, Dr. Ross recommends using slow,\u00a0practiced breathing techniques<\/a>\u00a0to help regulate the body\u2019s response. Controlled breathing can activate the parasympathetic nervous system, helping you stay calm and cool more quickly.<\/p>\n

How To Sleep Better if You\u2019re Dealing With Night Sweats<\/strong><\/h2>\n

Sick of sweating through your sheets? Fortunately, there are ways to proactively manage both hot flashes and night sweats, says Dr. Dweck.<\/p>\n

\u201cSleep in a cool room, wear comfortable and moisture-wicking sleepwear and consider cooling sheets or a\u00a0cooling mattress<\/a>,\u201d she advises. She also recommends avoiding caffeine and alcohol before bed, as both can disrupt sleep and make symptoms worse.<\/p>\n

Keeping your bedroom environment cool is key, adds Dr. Andrea Caamano. \u201cIdeally, keep the temperature below 70 degrees, and use an air conditioner or fan directed at your body if possible,\u201d she says. \u201cDo not cover or wrap yourself in heavy or warm blankets.\u201d<\/p>\n

When It Might Be More Than a Hot Flash<\/strong><\/h2>\n

As noted above, hot flashes are typically brief. So if one lasts unusually long or feels more intense than normal, it\u2019s important to pay attention\u2014it could be a sign of something more serious, like\u00a0heat exhaustion<\/a>.<\/p>\n

\u201cSigns and symptoms of heat exhaustion include persistent sweating, dizziness, muscle cramps, nausea, vomiting, pale and clammy skin, a fast heartbeat and confusion,\u201d says Dr. Ross. \u201cIf these symptoms persist, it\u2019s recommended to contact your healthcare provider.\u201d<\/p>\n

Unusual or persistent symptoms may also signal something unrelated to menopause. \u201cA medical workup can rule out other causes of hot flashes and night sweats, including infection, thyroid abnormalities, malignancy and dehydration,\u201d adds Dr. Dweck. \u201cChronicity, severity, age and medical history will help confirm whether menopause is the cause.\u201d<\/p>\n

 <\/p>\n

Do Medical Treatments Help?<\/strong><\/h2>\n

If lifestyle tweaks and cooling strategies aren\u2019t enough, your doctor can help you explore medical options. \u201cThere is no need to suffer,\u201d says Dr. Dweck. \u201cHormone therapy<\/a>\u00a0and the multiple other management tools mentioned above can be quite helpful, depending on individual preferences and needs.\u201d<\/p>\n

The most common option is hormone replacement therapy (HRT), which works by stabilizing your body\u2019s internal thermostat. \u201cHRT helps regulate the hypothalamus so it does not misconstrue a temperature as being too hot,\u201d explains Dr. Caamano. \u201cThis results in fewer hot flash episodes and reduced intensity when they do occur.\u201d<\/p>\n

Several non-hormonal medications may help. \u201cGabapentin and Clonidine help minimize hot flashes by working with the central nervous system to stabilize the hypothalamus,\u201d says Dr. Ross. \u201cSSRIs and SNRIs\u2014types of antidepressants\u2014can also help by controlling neurotransmitters involved in temperature regulation.\u201d<\/p>\n

Cannabis may provide relief as well, though the research is still emerging. \u201cTHC and CBD may help with mild hot flashes by influencing temperature control centers and reducing stress,\u201d Dr. Ross adds. \u201cHowever, the exact mechanism hasn\u2019t been well studied yet.\u201d<\/p>\n

Sources<\/strong><\/h2>\n
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