Hot flashes get all the headlines. But what about the icy shivers, sudden chills, or unexplained cold sweats that creep in—even in the middle of summer? Menopause cold flashes are a real (and often overlooked) symptom of the midlife hormonal shift. And for many women, they can be just as uncomfortable and disruptive as their better-known fiery counterparts.
While the term "cold flash" might sound counterintuitive, it describes a surprising but recognised response in the body’s thermoregulation system—where the body suddenly overcools itself in reaction to hormonal signals, environmental triggers, or internal stress.
What Causes Menopause Cold Flashes?
The root of this phenomenon lies in hormonal fluctuation—specifically, declining levels of oestrogen. Oestrogen plays a critical role in regulating the hypothalamus, the part of the brain responsible for maintaining your body’s internal thermostat[1].
As oestrogen drops, the hypothalamus becomes more sensitive to even slight changes in core body temperature. This hypersensitivity can trigger a cascade of responses: rapid dilation or constriction of blood vessels, sweating, shivering, or feelings of intense cold. It’s the same miscommunication that causes hot flashes, just experienced at the opposite end of the thermal spectrum..
Cold flashes can strike suddenly, last for minutes, and may be followed by sweating or fatigue. Some women describe feeling chilled to the bone or waking in the night with cold sweats. Others experience them alongside hot flashes in alternating cycles.
Who Gets Cold Flashes?
Not everyone going through menopause will experience cold flashes. Genetics, stress levels, body composition, metabolic health, and even environmental conditions may all play a role. Some researchers believe cold flashes are simply another version of vasomotor instability, the same system that governs hot flashes, night sweats, and flushing.
If you’re experiencing menopause cold flashes regularly or with unusual intensity, it's vital to first consult your healthcare provider. Sudden chills or persistent cold sweats can also be a sign of underlying health conditions like thyroid dysfunction, infection, or metabolic disorders.
What Can You Do to Support Thermoregulation?
Once more serious causes have been ruled out, there are several evidence-backed ways to support your body's thermoregulatory balance:
1. Stabilise Blood Sugar
Fluctuating blood glucose levels can intensify vasomotor symptoms. A wholefood diet rich in fibre, protein, and healthy fats can help regulate energy and temperature control.
2. Support Hormonal Balance with Adaptogens
Botanicals like Ashwagandha, Maca, and Bacopa may help modulate stress and support the HPA (hypothalamic-pituitary-adrenal) axis. These are key ingredients in MPOWDER MOOD-FOOD, our nootropic blend designed to support mood, cognition, and resilience during menopause.
3. Consider Magnesium and B Vitamins
Both play a role in nervous system regulation and stress response. Low levels of magnesium have been linked to increased incidence of cold intolerance and temperature instability. You can find magnesium and b-vitamins, at therapeutic dosage levels across our foundational powders PERI-BOOST and MENO-BOOST - as well as MOOD-FOOD.
4. Dress in Layers and Use Natural Fibre Bedding
If night sweats or chills are disrupting your sleep, temperature-responsive bedding and moisture-wicking sleepwear can help buffer the shifts.
5. Practice Breathwork or Mindfulness
Stress and anxiety can heighten sensitivity to temperature swings. Breathwork and meditation may reduce the stress load on your autonomic nervous system.
Cold Flashes, Real Relief
Although the science around menopause cold flashes is still catching up to the experience of those who live through them, the symptom is increasingly being acknowledged and researched. Lifestyle adjustments, a wholefood-led supplement strategy, and deeper stress regulation may offer real relief.
Explore MOOD-FOOD for a curated blend of botanicals and nutrients that support your whole self during the menopause transition.
> The best adaptogens for menopause
> Why protein matters in menopause
> Discover our full range
Sources:
The Effects of Estrogens on Neural Circuits That Control Temperature
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