Beating the Heat: How to Cool Down During Hot Flashes

Over 67% of women in the United States who are in perimenopause, or well into menopause, deal with hot flashes. 

Hot flashes are a sudden feeling of heat, sometimes accompanied by a flushed face and intense sweating. Your skin may redden and can often cause sweating. While the exact cause can vary between women, it is commonly attributed to changes in blood circulation. They start when blood vessels near the surface of the skin widen, in an effort to cool off, making you break out into a sweat. 

A woman may experience hot flashes anywhere between a minute to five minutes. They can be so intense that they disrupt daily activities and sleep. Nighttime hot flashes – called night sweats – can wake you up and cause long-term sleep disruptions. 

Preventing Hot Flashes

There isn’t anything you can do to avoid hot flashes due to menopause. But, avoiding triggers that may aggravate them or make them more severe can help. Common triggers include: 

  • Caffeine
  • Alcohol
  • Obesity
  • Tight clothing
  • Cigarette smoke
  • Spicy foods
  • Stress

How to Stay Cool

As soon as you begin having hot flashes, talk with your doctor so you can begin creating a plan to best minimize menopause symptoms. 

Use a Cooling Pillow at Night

There are “Chill Pillows” available that have a refillable cushion. This cushion can be filled with cold water or any other cooling material. When you cool your head, the rest of your body will feel cooler, to. 

Lightweight Clothing

The best thing to do during menopause when hot flashes are common, is to wear lightweight clothing that is not tight. Linen is lightweight and breathable. Bamboo textiles are soft, breathable, and absorbent. Cotton and merino wool are also very popular materials. 

Intentional Breathing Exercises

Slow, deep breathing from the abdomen for 7-10 minutes throughout the day, in the morning, afternoon, and evening may help prevent sudden onset hot flashes. 


Daily exercises such as walking, dancing, bicycling, and swimming are great ways to get moving each day. 

Run Cool Water Over Your Wrists

If you don’t have access to a full shower, run cool water over the insides of your wrists. Since the blood vessels in your wrists are closer to the surface of your skin, the cool temperature will bring your body temperature down quickly.

Ask About Hormone Replacement Therapy (HRT)

Many women find relief through hormone replacement therapy to manage hot flashes and night sweats. Treatments include prescription hormones that are used to replace the estrogen that diminishes during menopause. 

HRT can be administered using several types of prescription hormones including:

  • Bioidentical hormones
  • Synthetic hormones
  • Hormones from other species

If you are experiencing hot flashes and suffer from other forms of symptoms of menopause, schedule a free consultation with the professionals at CleopatraRX. Their patented PearlPAK can be used to help regulate hormones and bring balance back to your life.

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