Dr Linia Patel (PhD, RD, MBDA) is the author of Food For Menopause and Life After Weight Loss Medication (publishing June 25th, Murdoch Books), and an award-winning women’s health dietitian, performance nutritionist and public health researcher.
Hot flushes are the classic menopause symptom – and the most common, affecting around 75% of women.
They can come on suddenly at any time of day, spreading throughout the face, chest and body. They may also be accompanied by sweating, dizziness or even heart palpitations.
The exact reason why hot flushes happen is still not fully understood. Some researchers believe it is due to falling oestrogen levels, which then affect another hormone, noradrenaline, involved in regulating body temperature. However, oestrogen also directly affects the thermoregulatory areas of the brain. Being heavier is linked with a higher frequency and severity of hot flushes too. There is no “normal” number of hot flushes — it is highly individual. But what we do know is that women affected by them often report that hot flushes can be stressful, embarrassing (there is no predicting when they will strike), and can negatively impact both work and sleep.
Here are six ways to help manage hot flushes in the workplace:
Stay hydrated.
Not drinking enough water can throw your body’s thermostat even further out of balance, potentially worsening hot flushes. Always carry a water bottle with you. The colour of your urine can be a useful indicator of hydration status. After your first trip to the toilet of the day, pale straw-coloured urine is generally a sign that you are well hydrated.
It sounds simple, but hydration is one of the most overlooked strategies when it comes to managing hot flushes — and it can genuinely make a noticeable difference. Find the hydration habits that work for you, whether that’s keeping a bottle at your desk, setting reminders on your phone or drinking a glass of water before every meeting.
Eat for balanced blood sugar levels.
Hot flushes and night sweats appear to be influenced by blood sugar levels. Low blood sugar is thought to trigger hot flushes, while constantly elevated blood sugar levels can increase the risk of weight gain which further exacerbates hot flushes. Avoid skipping meals and aim for balanced, regular eating throughout the day.
A balanced meal, if you imagine a round plate, would consist of half the plate being vegetables and fruit, one quarter protein, one quarter wholegrain carbohydrates, alongside a portion of healthy fats. You may also benefit from a healthy afternoon snack — for example, a piece of fruit with a handful of almonds or a small kefir drink or some 70% dark chocolate with 2-3 Brazil nuts.
Add more plant oestrogens to your diet.
Phytoestrogens are plant-based compounds that have weak oestrogen-like effects in the body and may help reduce hot flushes. While the research on their effectiveness is mixed and responses appear to vary between individuals, they are certainly worth trying. Minimally processed soya foods such as tofu, soya milk, edamame beans and soya yoghurt are among the richest sources of phytoestrogens. Lignans found in flaxseeds are another excellent daily addition. Milled flaxseeds on everything! It is best to get isoflavones from foods rather than supplements.
It can take two to three months before any benefits are noticed, and women who seem to respond best are often those with a healthy gut microbiome. A healthy gut microbiome is supported by including fermented foods such as kefir, bio-live yoghurt, kimchi, sauerkraut, kombucha, tempeh or natto, alongside aiming for around 30g of fibre daily from a wide variety of plant-based foods.
Go easy on the caffeine.
The relationship between caffeine and hot flushes is not especially well researched, but some studies have linked caffeine intake with increased severity of symptoms. Caffeine sensitivity is also highly individual. Try switching to decaffeinated options and see whether you notice a difference after a week or so.
If you are someone who cannot function without a morning coffee, cutting out caffeine entirely may not be realistic — but it is still worth being mindful of both how much and when you consume it. Aim to keep it to a maximum of two caffeinated drinks per day.
Prepare for hot flushes.
Hot flush triggers can range from spicy foods, hot drinks and alcohol to changes in temperature, heavy clothing, stress or even the use of heated hair appliances. Knowing your personal triggers can help you put effective strategies in place. Exercise remains an important pillar of overall wellbeing. If exercise tends to trigger hot flushes that leave you sweatier than usual, wear light, breathable clothing and position yourself in front of a fan while working out. Mini portable fans can also be useful for gym classes or commuting. Cooling facial sprays can be surprisingly effective too.
Manage your stress.
It is common for a hot flush to appear when you are feeling nervous or anxious. Supporting your ability to relax is therefore incredibly important. Build small moments into your day that help calm your nervous system.
Learn deep breathing techniques that you can use in the moment, or explore regular meditation and mindfulness practices. Easier said than done, of course – particularly when you are juggling work, family and the general pressures of everyday life — but breathing is a good place to begin. A practice as simple as slowing down and focusing on long, deep breaths for a few minutes can help calm the nervous system in the moment and may reduce the intensity of a hot flush. Some early research also suggests that mindfulness meditation and hypnotherapy may help women better manage hot flushes.
