How I got rid of my hot flushes immediately

Let's talk about something that many of us midlife mavens are all too familiar with: those sudden surges of heat that leave us sweaty, flustered, and frantically fanning ourselves like our lives depend on it. Yes, I'm talking about hot flushes – the bane of many menopausal women's existence.


But Ailsa, why do we get them? 

There can be many reasons for hot flushes, all to do with declining oestrogen levels in the body. One of the things oestrogen does for you is help the body respond appropriately to the sugars (think actual sugar and starchy carbs like bread, potatoes and pasta) you eat. 

From perimenopause onwards, this can result in a lack of sensitivity to insulin, which can increase symptoms like hot flushes.

I used to get them a lot. I had a handheld fan, a desk fan, a tower fan and even a special fan I wore around my neck. I would wake up in the middle of the night overly hot and sweaty and kick the covers off, but I’d be freezing cold a short while later.

I invested heavily in tests over the last few years. I wanted to work out what was going on because I knew I could be feeling better than I did, but needed concrete evidence of what was going on “under the bonnet” to give me the best place to start.

Fast forward to now and I hardly ever get flushes. When I do, I know I have allowed back in more chocolate and pasta than my menopausal body can handle. Want to know what I did about it?

What I did to get on top of my hot flushes

One: I immediately took out all added sugars. Yep, it's time to bid farewell to those sweet treats and alcoholic indulgences – at least for the time being. Trust me, your body will thank you for it.

Two: I got on top of my meal planning. Take the time to plan your meals, make lists, and stock up on hormone-friendly foods that will keep those hot flushes at bay (more on that at the end of this article).

Three: I reduced starchy foods and instead opted for healthier alternatives such as; cauliflower rice over rice and courgetti over spaghetti - just for a few weeks.
I go for Bare Naked Noodles (zero carb) over regular noodles - at least until the flushes die down. I only have a small serving of the family pasta bake (if that’s on the menu that week) and ensure my plate is filled with a generous (and interesting) salad so I’m not hungry.

Four: It doesn’t take long. Within a week, the flushes have subsided. After that, I can bring some of the things back in but not in such large amounts. Always listen to your body. If the flushes creep in, I know I’ve gone over my personal tolerance level for these foods.

Once you've got your overall food strategy in place, you’ll want to start introducing some hormone-balancing foods into the mix (as referred to in step two). These "functional foods" – particularly phytoestrogen-rich options – can work wonders in regulating your hormones and keeping those hot flushes at bay. 

10 hormone-fixing foods for hot flushes

  • flaxseeds
  • chickpeas
  • lentils
  • alfalfa
  • beans
  • oats
  • apples and pears
  • fennel
  • sunflower and pumpkin seeds
  • soy products

Give yourself time to adjust to these changes. The magic won't happen overnight, but with a little patience, determination, and a whole lot of phytoestrogens, you'll be saying goodbye to hot flushes and hello to a newfound sense of calm and confidence. Who doesn’t want that?!

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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Chelmsford, CM1
Written by Ailsa Hichens, Dip ION BANT Menopause Nutrition & Nutrigenomics Specialist
Chelmsford, CM1

Ailsa Hichens BA (Hons) Dip ION mBANT CNHC. Ailsa is a nutrition coach specialising in metabolic weight loss and hormone balance. She helps women reach their happy weight, get back in control of their health and create a life they love. Find out more, grab your free ebook, or book a free mini consult at food

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