Menopause and body temperature is quite literally a hot topic for many women over forty. As oestrogen levels fall, the way the body senses and regulates heat can change significantly.
Think of it as your internal thermostat being suddenly reset to “tropical” without warning - and often at the most inconvenient moments. These hot flushes, flashes or “power surges” are also known as vasomotor symptoms.
Hot flushes often begin as an intense wave of heat in the face, neck and chest, sometimes accompanied by sweating, flushed skin and a rapid heartbeat. Some women also experience chills once the heat subsides. At night, these episodes become night sweats and can seriously disrupt sleep, leading to daytime fatigue, irritability and brain fog. It can be very difficult to cope with.
Changes in body temperature during perimenopause and menopause affect everyone differently. Some experience only mild flushes. Others face frequent, intense flushes that carry on through into post-menopause. Hormonal or medical treatments can help regulate temperature, but they’re not suitable for everyone. This is where gentle, effective lifestyle changes can make a real difference.
How to Manage Menopause Body Temperature Changes
- Maintain a healthy weight: This isn't about crash diets or squeezing into old jeans. Research shows that carrying excess weight can increase hot flush frequency and severity. Focus on nourishing, balanced meals rather than restriction.
- Quit smoking (and vaping): Smoking is strongly linked to more intense vasomotor symptoms. Stopping can be one of the most effective ways to reduce hot flushes and improve overall menopause wellbeing.
- Stay hydrated and limit alcohol and caffeine: Sorry! Both alcohol and caffeine can trigger hot flushes and night sweats in menopause. Always keep a water bottle handy and opt for herbal teas or cooling infusions. If you choose to drink alcohol, stay hydrated with water or alcohol-free alternatives.
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Mindfulness, stress support and calming practices: Stress can amplify vasomotor symptoms and trigger hot flushes. Even five minutes of mindful breathing can help reduce intensity. For mood, mental resilience, fatigue and sleep support, Mood Food is a great place to start. The synergistic blend of hero botanicals such as bacopa, ashwagandha, lemon balm and turmeric are serious TLC for your midlife nervous system.
Lifestyle Tips to Reduce Hot Flushes and Night Sweats
Small adjustments throughout your day can dramatically reduce discomfort. We shouldn’t feel embarrassed about our symptoms but being prepared can make you feel more bulletproof to anything menopause may throw your way!
- Wear thin, breathable layers you can remove quickly.
- Avoid heavy knitwear or heat-trapping fabrics before presentations or travel.
- Keep a portable fan in your bag or on your desk.
- Use lightweight bedding and keep your bedroom well ventilated.
- Enjoy cooling drinks before bed.
Cooling Foods and Nutrition to Support Menopause Temperature Regulation
Your diet can have a meaningful impact on hot flush frequency and intensity.
- Cooling foods: Cucumber, watermelon, citrus and leafy greens provide hydration as well as essential nutrients.
- Blood sugar stability: Fluctuations can trigger hot flushes for some women. Balanced meals with protein, healthy fats and fibre help maintain hormonal steadiness.
- Nutritional foundations: Supportive vitamins, minerals and phytoestrogen-rich foods can positively influence temperature regulation and overall menopause health.
Peri-Boost not only provides a knock-out formula of multi-nutrients, but it also contains soya isoflavones which, alongside a blend of researched botanicals - a helpful addition for many experiencing hot flushes or heat surges.
Know Your Triggers
Everyone’s experience with hot flushes and night sweats is different. Common triggers include:
- spicy food
- alcohol
- caffeine
- warm rooms
- emotional stress
- heated conversations
- smoking or vaping
- blood sugar dips
A symptom diary can help identify patterns so you can work around them. It's worth remembering that menopause and body temperature changes don't have to take over your life. The goal isn't to eliminate every flush, but to feel more in control and less disrupted by them.
The Bigger Picture
Body temperature shifts in menopause can feel frustrating, but they are also signs that your body is adapting to a new hormonal landscape. With the right blend of self-awareness, lifestyle strategies and nutritional support, you can reclaim comfort, confidence and calm.
FAQs About Menopause and Body Temperature Changes
1. What causes changes in body temperature during menopause?
Falling oestrogen affects the hypothalamus — the brain’s thermostat. This makes your temperature-control system more sensitive, triggering hot flushes and night sweats.
2. How long do hot flushes last?
Individual flushes usually last 30 seconds to 10 minutes. Symptoms may occur for a few months, several years, or continue into post-menopause.
3. What triggers hot flushes?
Common triggers include alcohol, caffeine, stress, warm rooms, smoking, spicy foods and blood sugar drops. Tracking symptoms helps identify yours.
4. Are there natural remedies for hot flushes?
There is no one size fits all. But useful strategies are hydration, cooling foods, breathwork, layered clothing, and maintaining stable blood sugar help. Phytoestrogens and botanicals may also support hormone balance.
5. Can diet reduce hot flushes and night sweats?
Some women find help with leafy greens, citrus, cucumbers, whole grains and soy foods. Avoiding big glucose spikes may also reduce symptom intensity.
6. When should I speak to a doctor?
If temperature symptoms become severe, disruptive or sudden, speak to a healthcare professional.
References
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Faubion SS, Sood R, Thielen JM, Shuster LT. Caffeine and menopausal symptoms: what is the association? Menopause. 2015 Feb;22(2):155-8. doi: 10.1097/GME.0000000000000301. PMID: 25051286.
Jenabi E, Poorolajal J. The association between hot flushes and smoking in midlife women: a meta-analysis. Climacteric. 2015;18(6):797-801. doi: 10.3109/13697137.2015.1080236. Epub 2015 Oct 21. PMID: 26488934.
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Saccomani S, Lui-Filho JF, Juliato CR, Gabiatti JR, Pedro AO, Costa-Paiva L. Does obesity increase the risk of hot flashes among midlife women?: a population-based study. Menopause. 2017 Sep;24(9):1065-1070. doi: 10.1097/GME.0000000000000884. PMID: 28562488.
Shihab S, Islam N, Kanani D, Marks L, Vegunta S. Alcohol use at midlife and in menopause: a narrative review. Maturitas. 2024 Nov;189:108092. doi: 10.1016/j.maturitas.2024.108092. Epub 2024 Aug 22. PMID: 39180900.
Yelland S, Steenson S, Creedon A, Stanner S. The role of diet in managing menopausal symptoms: A narrative review. Nutr Bull. 2023 Mar;48(1):43-65. doi: 10.1111/nbu.12607. Epub 2023 Feb 15. PMID: 36792552.
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