Menopause already turned up the heat — now summer’s piling on.

By
The FemGevity Team
July 3, 2025
5 min read
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Menopause already turned up the heat — now summer’s piling on.

Hot Flashes in Menopause: What They Are, Why They Happen, and How to Find Relief

Hot flashes are one of the most common and disruptive symptoms of menopause, experienced by up to 80% of women as they transition into midlife. And let’s be honest—when summer arrives with its sweltering days and sticky nights, those internal heat waves can feel downright relentless. While they may seem like a rite of passage, hot flashes can significantly impact daily life, sleep quality, confidence, and emotional well-being—especially during the warmer months when it feels like the world is already running hot.

In this guide, we’ll explore what causes hot flashes, why they feel worse in summer, and the most effective ways to manage them through hormonal support, lifestyle changes, and holistic care.

What Are Hot Flashes?

Hot flashes are sudden feelings of intense heat, often accompanied by sweating, rapid heartbeat, flushing, and a chill afterward. They can last anywhere from 30 seconds to several minutes and may occur a few times a day or even multiple times per hour.

Common symptoms include:

  • Sudden warmth spreading through the upper body
  • Flushed skin, especially on the face and chest
  • Night sweats and disrupted sleep
  • Rapid or irregular heartbeat
  • Feelings of anxiety or irritability

What Causes Hot Flashes in Menopause?

Hot flashes are caused primarily by a drop in estrogen levels, which disrupts the brain's ability to regulate body temperature. The hypothalamus, which acts as your internal thermostat, becomes more sensitive to slight changes and can overreact—triggering the body to release heat, even when it’s not needed.

Additional triggers that can exacerbate hot flashes include:

  • Caffeine and alcohol
  • Spicy foods
  • High temperatures or hot environments
  • Stress and anxiety
  • Smoking

Why Hot Flashes Feel Worse in Summer

During the summer, your body is already working to stay cool. When a hot flash strikes in 90-degree heat or during high humidity, your body’s cooling mechanisms become overwhelmed. This can lead to:

  • More intense sweating and overheating
  • Greater fatigue or dizziness
  • Disrupted sleep due to warm nights
  • Heightened emotional distress

Tip: Layering light, breathable fabrics and using cooling tools like personal fans, cooling pillows, or cold packs can help lessen the discomfort.

When to Seek Relief

If hot flashes are interfering with your daily activities, relationships, work, or sleep, it’s time to seek solutions. There are highly effective treatments available, many of which can be tailored to your body’s unique hormonal profile and health goals.

Top Treatments for Hot Flashes

1. Hormone Replacement Therapy (HRT)

HRT is considered one of the most effective treatments for managing hot flashes and other menopausal symptoms. It works by restoring estrogen levels, helping to regulate body temperature and reduce the frequency and intensity of hot flashes.

Types of HRT include:

  • Estrogen-only therapy (for women who’ve had a hysterectomy)
  • Combined estrogen and progesterone therapy
  • Transdermal patches, oral tablets, or topical creams

Important: Always consult a healthcare provider to determine if HRT is right for you based on your personal and family medical history.

2. Lifestyle Adjustments

Certain lifestyle habits can help minimize hot flash triggers and improve overall well-being:

  • Maintain a healthy weight
  • Avoid spicy food, caffeine, and alcohol
  • Practice stress reduction techniques like yoga and meditation
  • Sleep in a cool, dark room with breathable bedding
  • Stay hydrated throughout the day

3. Natural Remedies & Supplements

Some women find relief with non-hormonal options, including:

  • Evening primrose oil
  • Acupuncture
  • Mind-body techniques like breathwork

While evidence on effectiveness is mixed, these approaches are low-risk and may complement other therapies.

4. Precision Testing & Personalized Care

At FemGevity, we believe in root-cause care. Through advanced testing of hormones, gut health, and inflammation markers, we tailor menopause treatment plans to your unique biology—offering options that go beyond symptom management to long-term health support.

Hot flashes may be common, but they don’t have to be debilitating. With the right support, education, and care plan, you can reclaim your comfort—no matter the temperature outside.

This summer, don’t let hot flashes control your life. Explore treatment options, learn your triggers, and discover a new level of support with FemGevity.

Ready to cool the heat? Book a free consultation or read another article.

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