What you’ll learn:
- Hot flashes affect 80% of people going through menopause and can last for several years.
- Estrogen fluctuations cause these episodes of flushing and a sensation of increased temperature.
- They can occur before, during, or after menopause and most often affect people from their late 40s through mid-50s.
- Medical treatments, lifestyle adjustments, and other strategies can help manage hot flashes.
Hot flashes feel like a sudden wave of heat taking over your body, often leaving you sweaty and flushed. They’re a very common vasomotor symptom of menopause (VSM) and happen when hormonal changes throw off your body’s ability to regulate temperature.
Hot flashes impact up to 80% of people who experience menopause and can occur several times a day for anywhere from 7 to 10 years. They are more than just uncomfortable—they can disrupt your daily routine and interrupt your sleep. They might even make it hard to focus at work or enjoy social activities, leaving you feeling frustrated, drained, and self-conscious.
The good news is there are several ways to find relief. Let’s break down what hot flashes are, how long they can last, and how many you might experience in a day. Plus, we’ll explore tips for immediate relief, long-term solutions, and simple lifestyle adjustments to help you feel more comfortable and in control.
Noom is here to support you with personalized, science-backed tools to navigate this transition confidently. Let’s explore effective ways to handle menopause hot flashes and restore comfort to your daily routine.
What causes hot flashes during menopause?
Fluctuating levels of estrogen are the root cause of hot flashes or VSMs. That’s because estrogen doesn’t just regulate your menstrual cycle; receptors throughout your body use it for different processes. Estrogen plays a key role in regulating body temperature. When estrogen levels fluctuate, it can affect your brain’s ability to control your temperature. Your body might think you’re overheating even when you’re not, triggering a rapid heat release, which results in those intense temperature surges you feel.
What does a hot flash feel like?
If you’re within the ages of perimenopause (mid to late 40s) and are concerned that you have begun having hot flashes, here’s what you might experience:
- A wave of heat: Sudden intense warmth can spread over your face and upper body.
- Flushed skin: Your face and chest may become red, almost as if you’ve just finished an intense workout.
- Sweating: Depending on the episode’s intensity, this can vary from a light sheen to profuse sweating. If a hot flash happens at night, you might awaken drenched in sweat, which is why these are called night sweats.
- Rapid heartbeat: A quickened pulse or a pounding heart may accompany the heat, adding to the discomfort.
- Anxiety: Some women report feelings of unease or nervousness during a hot flash, adding to the overall disruption.
- Chills: As the episode subsides, you might feel shivering or a cooling sensation.
When do hot flashes start?
Hot flashes are one of the most common signs that the hormone fluctuations leading to menopause have started. But menopause doesn’t happen overnight—there are three key stages leading up to and following this transition and when you can expect vasomotor symptoms of menopause, like hot flashes and night sweats:
- Perimenopause: During this stage, which typically begins in your 40s, hormone levels fluctuate, and hot flashes can begin. Hormone fluctuations are most dramatic during this stage, and hot flashes can be particularly intense.
- Menopause: This phase officially begins when you haven’t had a period for 12 consecutive months. The average age of menopause in the U.S. is 51.
- Postmenopause: In the years after menopause, symptoms like hot flashes may start to ease for some people, while others might continue to experience them.
How long is a hot flash, and how long will I have them?
Hot flashes typically last between 30 seconds and five minutes, and most people report having them four to five times per day. According to the Menopause Society, most people experience them for 7 to 10 years.
What can make hot flashes worse?
While estrogen decline is the main factor, other contributors and risk factors can influence the frequency, severity, and duration of hot flashes:
Real results with a personalized weight loss program
Take the quiz!

- Weight and body mass index (BMI): Studies have shown that higher BMI is associated with more severe hot flashes and other menopause symptoms. Staying active and maintaining a healthy weight can help ease hot flashes during menopause.
- Abdominal fat: Research shows that excess abdominal fat increases the risk of hot flashes. The bad news is that hormone fluctuations during menopause can also cause an increase in belly fat, which can worsen hot flashes.
- Family history: Genetics may play a role in the frequency and severity of VSMs. Research by a UCLA-led team found that women with specific gene changes are more likely to have hot flashes. These changes affect a part of the brain that helps control estrogen, and they might make hot flashes happen more often or feel stronger.
- Surgical menopause: Women who undergo surgical menopause (removal of the ovaries) could experience more severe hot flashes.
- Ethnicity: One study found that African-American and Hispanic women might have frequent hot flashes compared to Caucasian women.
- Smoking: Besides its other health risks, smoking can increase the severity of hot flashes.
What are the most common hot flash triggers?
Getting to know what sets off your hot flashes can help manage them. While every person’s journey is unique, some common factors might spark episodes. Let’s explore some triggers to keep an eye on:
- Heat: Whether it’s a sunny day, a cozy room, or a steamy shower, external warmth can kick-start a hot flash. Keep your surroundings cool and dress in layers you can easily adjust.
- Stress: When life gets hectic, stress and anxiety can trigger physiological changes, such as a rise in body temperature, which may lead to sudden hot flashes. Research suggests that individuals who experience physical symptoms of anxiety are more likely to have frequent hot flashes.
- Spicy foods: Research has found a potential link between spicy food and hot flashes. If you notice a connection, try dialing back the spice to see if it helps.
- Caffeine: Your morning coffee could be triggering your hot flashes. According to studies, there is a significant link between caffeine consumption and hot flashes.
- Alcohol: Drinking alcohol may increase hot flashes. You might want to experiment with reducing your alcohol intake to see how your body responds.
Keeping track of your hot flashes and personal triggers can help. This knowledge can help you navigate menopause and feel more in control.
What are the best ways to relieve menopause hot flashes?
Relief from VSMs, like hot flashes and night sweats, typically takes a combination of treatments and lifestyle adjustments. Here’s a breakdown of some options you can consider:
Things you can do immediately to relieve hot flashes
- Layer up for flexibility: Wear light, breathable clothes that you can layer to cool down when a hot flash hits quickly.
- Cool off fast: Keep a small, portable fan or a cooling towel nearby for instant relief. Splashing cold water on your wrists or face can also help.
- Stay hydrated: When you feel a hot flash coming on, drink a glass of cold water. This can help bring your body temperature down. Staying hydrated is also important for helping your body better regulate its temperature.
- Adjust your sleep setup: Use breathable sheets and a cooling pillow to stay comfortable at night. Keep a fan or open a window for good airflow, and lower the temperature on your thermostat before you go to bed.
- Practice calming breaths: Some evidence supports the idea that deep, slow breathing can reduce the intensity of a hot flash. Check out Noom’s Success Kit for some on-demand stress-relieving exercises you can do anytime.
Lifestyle changes to reduce hot flashes over time
Reducing hot flashes over time might involve making lifestyle changes. By maintaining a healthy weight, staying active, managing stress, and improving sleep quality, it’s possible to find long-term relief. Here’s what the research says:
Lose weight, if needed
Losing weight can help reduce hot flashes over time by improving the body’s ability to regulate temperature and balance hormone levels.
What the research says:
- Gradual weight loss of 5-10% of your current body weight has been linked to improvements in hot flash symptoms.
- Women with a high BMI who lost at least 10% of their body weight experienced fewer and less severe hot flashes.
- Weight loss may improve thermoregulation (how your body maintains its core temperature), reduce inflammation, and enhance hormonal balance, contributing to symptom relief.
What to do: Focus on gradual weight loss for sustainable results that improve hot flashes and overall well-being.
Improve your diet
Maintaining a balanced diet helps manage weight and might help ease hot flashes. Avoiding trigger foods can also reduce the frequency of hot flashes.
What the research says:
- In one study, people who followed a plant-based diet saw a significant reduction in the frequency and severity of hot flashes.
- The Mediterranean Diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, has alleviated menopausal symptoms such as hot flashes and night sweats.
- Avoiding common triggers can help. Alcohol, caffeine, and spicy foods can trigger hot flashes in some people and are best minimized if they cause a problem.
What to do: Noom’s program promotes nutrient-dense, satisfying foods that align with long-term health goals. Our expert-structured lessons will also teach you the why behind your food choices, helping you craft an eating plan that works best for you.
Build an exercise routine
Exercise isn’t just great for your overall health—it can also play a pivotal role in managing hot flashes. Here’s how regular physical activity can help:
What the research says:
- A study found that menopausal people who engaged in regular physical activity experienced a significant reduction in the frequency and severity of hot flashes.
- Research also suggests that aerobic exercise can improve the body’s ability to maintain a stable internal temperature, which may help alleviate VSMs.
What to do:
- Work on finding the right intensity for you. High-intensity workouts may trigger hot flashes for some. Moderate-intensity activities, such as brisk walking, yoga, or swimming, might be more effective for you.
- Start slow and find an activity you enjoy, working up to 150 minutes of moderate-intensity exercise per week.
- Incorporate some form of resistance training to improve muscle mass and bone density and counteract the effects of declining estrogen levels.
Don’t know where to start? Noom’s got thousands of on-demand workouts in the Success Kit for all levels!
Manage stress
Relaxation techniques can reduce stress and lower the frequency and intensity of hot flashes.
What the research says:
- Mindfulness, meditation, and yoga can significantly reduce stress—a common trigger for hot flashes—and may also lower their frequency and intensity during menopause.
What to do: Our Success Kit includes relaxing workouts as well as guided breathing exercises and meditations designed to reduce stress and promote relaxation. By incorporating these tools into your daily routine, you can enhance your ability to manage stress and potentially reduce the frequency and intensity of hot flashes.
Try Vitamin E for hot flashes
Some women find that taking vitamin E helps reduce the frequency and severity of hot flashes. While it’s not a magic fix, it may offer a natural way to find relief from this common menopause symptom.
What the research says:
- A study found that women who took vitamin E supplements experienced a reduction in the number of hot flashes they had each day. The effect wasn’t huge, but it was enough to make a noticeable difference for some women. Researchers believe vitamin E may work by helping to balance hormones and reduce the oxidative stress that can trigger hot flashes.
What to do: If you’re interested in trying vitamin E, start with a daily supplement of around 400 IU (international units). You can also boost your intake by eating foods rich in vitamin E, like almonds, sunflower seeds, spinach, and avocados. As always, it’s a good idea to check with your doctor before starting any new supplement, especially if you’re taking other medications.
When to try hormone replacement therapy (HRT) for hot flashes
HRT, sometimes referred to as menopause hormone therapy (MHT) or menopause therapy (MT), is one of the most effective treatments for hot flashes. By replenishing declining estrogen and progesterone levels, it can significantly reduce the frequency and intensity of vasomotor symptoms of menopause, like hot flashes and night sweats. Here’s a look at the types of HRT that are best:
Types of HRT
There are several forms of HRT, each designed to address different needs. They generally fall into two categories:
- Combination therapy (estrogen and progesterone): For people who still have their uterus, a combination of estrogen and progesterone is typically recommended.
- Estrogen-only therapy: This type of HRT is often prescribed for people who have had a hysterectomy.
Forms of HRT
HRT can be taken or applied in various forms, such as pills, patches, creams, or gels, and helps reduce hot flashes by replenishing estrogen levels that drop during menopause. All forms of HRT are effective for managing hot flashes, but they differ in their potential side effects and specific uses. For example, there is a higher risk of blood clots (venous thromboembolism or VTE) with oral HRT than with transdermal HRT, but transdermal HRT is more likely to cause side effects like skin irritation.
- Pills (oral): Taking a daily pill is convenient and widely used. Pills can be effective for hot flashes but may take longer to reduce symptoms compared to transdermal options.
- Patches: Patches allow hormones to be absorbed through the skin. They may offer faster relief and fewer risks compared to pills, such as a lower risk of blood clots.
- Creams, gels, and sprays: Like patches, creams, gels, and sprays allow the hormones to be absorbed by the skin. They are effective for targeted relief and offer flexibility in dosing.
- Vaginal rings: Rings are primarily used to manage symptoms like vaginal dryness but may also help with mild hot flashes depending on the type:
- High-dose (systemic dose) rings are for hot flashes. Note that this type also contains progesterone.
- Low-dose (local treatment) rings are primarily for treating vaginal dryness.
What research says: Both estrogen-only and combined HRT are effective for reducing hot flashes. Transdermal methods (patches and gels) may offer faster relief and fewer side effects compared to pills, making them a preferred option for many women.
When is using HRT for hot flashes safe?
When it comes to HRT for managing hot flashes, many people are hesitant about HRT due to past concerns raised by the Women’s Health Initiative (WHI) study. The widely reported results of this study suggested that HRT increases the risks of breast cancer, heart disease, and blood clots. More recent research has shown that the risks of HRT are not as severe for women who begin treatment closer to the onset of menopause, particularly those under 60.
When prescribed appropriately, the benefits of HRT—such as significant relief from hot flashes, night sweats, and other menopausal symptoms—often outweigh the risks. The key is that HRT should be individualized based on a person’s health profile and risk factors. People who have a family history of breast cancer or are at high risk for blood clots may need alternative treatments, but for many, HRT remains a safe and effective choice.
People in perimenopause or those within 10 years of menopause onset appear to have fewer risks than those past menopause. Plus, newer delivery methods and updated hormone preparations tend to be safer than older HRT options. These newer options reduce the chance of some side effects, such as blood clots. The best thing you can do is to talk with your doctor about all the options and your goals for HRT.
Other medications that may help reduce hot flashes
- Weight loss medications: Losing weight may help a person experience fewer and less intense hot flashes. GLP-1 medications, like Wegovy® and Zepbound®, can help promote weight loss by regulating appetite, slowing digestion, and helping to balance blood sugar. If you’re considering GLP-1 medications, see if you qualify for Noom Med. Our qualified clinicians can go through all the options and prescribe the right medication for you if needed. Through Noom Med, you’ll also get access to a personalized program that combines clinician support with Noom’s behavioral change program and weight loss tools.
- Antidepressants: Certain antidepressants can help manage hot flashes by regulating the brain’s response to temperature fluctuations.
- NK3 receptor antagonists (Veozah): NK3 receptor antagonists, like Veozah, offer a new way to manage menopause-related hot flashes by targeting the brain’s temperature control system. Instead of focusing on hormones, these medications block the NK3 receptors, which are involved in sending signals that cause sudden heat surges. By calming this process, Veozah helps reduce the frequency and intensity of hot flashes, offering relief for women who can’t or prefer not to use hormone replacement therapy.
- Other options: Gabapentin, a medication typically used for nerve pain, and clonidine, a blood pressure medication, have also shown benefits in reducing hot flashes.
Herbal remedies for hot flashes: Do they work?
Herbal remedies are often used as a natural approach to managing hot flashes during menopause. Some studies suggest they may have a modest effect, while others find no significant benefits.
The most commonly mentioned include black cohosh, red clover, and dong quai. Black cohosh, in particular, has been widely studied and is believed to help reduce the frequency and intensity of hot flashes, although the evidence is inconclusive.
While many women report relief from these herbal treatments, it’s important to note that scientific proof is limited, and results can vary. Before using herbal remedies, consult with a healthcare provider, as some herbs interact with other medications or have side effects.
Real results with a personalized weight loss program
Take the quiz!

Finding the best solution for menopause hot flashes
Managing hot flashes during menopause is all about understanding your body and finding strategies that work for you. From immediate relief options like staying cool and hydrated to long-term solutions such as weight management, exercise, and HRT, there are many ways to minimize symptoms. Whether you choose medical treatments or natural remedies, finding the right combination of strategies can help you feel more comfortable and confident as you navigate menopause.
Keeping track of your triggers and making simple lifestyle changes can help you feel more in control. Take charge of your menopause journey with Noom’s personalized programs. Designed to address menopause-specific challenges, our tools provide tailored dietary guidance, stress management techniques, and sustainable lifestyle adjustments to help you reduce the frequency and intensity of hot flashes.
With the right approaches and support, you can navigate this transition more comfortably and confidently. Temperature fluctuations don’t have to dominate your daily life—take the first step towards finding relief today.