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Fast fixes for hot flushes by Dr. Sarah Brewer

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Dr. Sarah Brewer takes us through ten hot flush remedies guaranteed to ease you symptoms during the menopause.

Benjamin Franklin was famous for saying that, ‘In this world, nothing can be said to be certain, except death and taxes.’ If he were a woman, however, he would undoubtedly have added the menopause. As the trend towards a longer and healthier lifespan continues, women are increasingly spending as much as 50 per cent of their years in the post-menopausal phase.


For some women, the symptoms of the menopause are barely felt. For others, they can be severe and disruptive of day to day activities. In a survey, by Nurture Skincare, 66% of respondents said they had experienced hot flushes due to the menopause. Sleep disorders, mood swings and weight gain also featured high up on the list.


But fear not, just because hot flushes are a common symptom of the menopause, does not mean putting up with them is obligatory. Dr. Sarah Brewer has put together ten pieces of advice to help you in your time of need.



Research shows smoking increases the risk of flushing, so do your utmost to give it up for good. Aside from hot flushes, giving up smoking comes with a whole host of benefits, not least a little bit of extra cash.



The heat generated by digesting big meals can bring on or aggravate flushing. Take it nice and easy when it comes to wolfing down a Friday night takeaway.   



Alcohol, spicy foods, hot drinks and high indoor temperatures can trigger a hot flush. Steer clear of them to avoid overheating and unnecessary discomfort.



Stress drains the adrenal glands, meaning they produce less oestrogen, so make time to relax every day. Relaxation techniques such as yoga and breathing can help too. Incorporate a supplement containing Oestrogen into your diet, like Healthspan’s MenoSerene, a powerful two tablet formulation combining natural plant oestrogens and a premium multivitamin.



Hot rooms can aggravate flushing, so keep your house and bedroom temperature cool. Try using a fan in the summer.



Wear several layers of thin clothes, even in bed, so that you can peel them off if a hot flush strikes. Before you get some shut eye, take a Nurture Replenish Day Night Skin Supplement, whilst you rest at they will help to retain moisture in the skin.



Choose clothes and bedding in natural fabrics, such as cotton and linen. Avoid synthetic fibres and silk, which can aggravate flushes.



Keep a water spray in your fridge to help cool you down if the going gets hot. Carry some cool wipes in your handbag at all times.



To boost your intake of natural plant oestrogens, aim to eat more beans, dark green leafy vegetables, nuts and seeds, especially flaxseed, wholegrains, fresh and dried fruit, and herbs like rosemary and sage.



Some people find that sage leaf extracts and black cohosh, a traditional herbal remedy for menopausal symptoms, can help reduce the number of hot flushes.


Irrespective of its label as a medical condition, the Menopause is a personal experience that is different for everybody. Nurture Skincare’s survey revealed over 2 in 5 females aged 45 and over do not feel comfortable openly discussing the menopause with anyone, despite it being a naturally occurring stage of life.  Our last nugget of advice, is to share. Menopause is experienced by women worldwide, and should be a subject that everyone feels comfortable talking about.    

Sarah Brewer graduated as a doctor from Cambridge University. Having worked in hospitals and general practice, she gained a Master's degree in Nutritional Medicine from the University of Surrey. She is the author of over 60 popular health books and writes widely on all aspects of health including complementary medicine. More from this expert.

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Nutrition Expert sources the latest information and advice from a range of qualified doctors, nutritionists and coaches. We always endeavour to have the most up to date information possible and publish new content weekly. However with the constant research in this field sometimes some of our older articles can become out of date. If you see anything that you believe needs to be updated please let us know via our Contact Us page