What Causes Hot Flashes? Understanding the Science (and First Steps to Ease Them)
- Anna Carroll
- Mar 18
- 2 min read
If you’re navigating perimenopause or menopause, you’re likely no stranger to hot flashes. They’re not just inconvenient - they’re real, physical symptoms caused by neurological changes, affecting up to 85% of women during this transition.
But why do they happen, and how long might they last?
What Actually Causes Hot Flashes?
Hot flashes are rooted in the brain’s temperature regulation center - the hypothalamus. As oestrogen levels drop, the hypothalamus mistakenly believes you’re overheating. It sends signals to cool you down, triggering:
Sudden heat (face, neck, chest),
Flushed skin,
Sweating,
Sometimes even chills afterward.
Some episodes last a few minutes, others longer. For many women, they linger for years, not weeks.
For many women, they linger for years, not weeks.
How Long Do Hot Flashes Last?
The average duration? Three to five years. But for some women, symptoms persist well beyond a decade.
Researchers have identified four typical patterns:
The Lucky Few: ~15% of women never experience hot flashes.
Late-Onset Flashers: Symptoms appear around or after their last menstrual period.
Early-Onset Flashers: Notice hot flashes years before menopause but often see them stop post-menopause.
Super-Flashers: Hot flashes start early and continue long after menopause. Risk factors include smoking and moderate overweight.
Natural Ways to Reduce Hot Flashes
While hormone replacement therapy (HRT) is an option, many prefer natural methods. These include:
Avoiding common triggers (caffeine, alcohol, spicy foods, smoking),
Mind-body techniques (deep breathing, mindfulness),
Stabilising routines (sleep, hydration, exercise).
But there’s one lesser-known, science-backed approach you may not have explored yet…
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