Menopause and hot flushes: How to get through the summer comfortably

Figure 1: Many women find the summer months particularly challenging during the menopausal transition. High temperatures can further intensify hot flushes and night sweats.

Many women experience the summer months as particularly burdensome during the menopausal transition. High temperatures can further intensify hot flushes, night sweats and circulatory problems. In this article you will learn why hot flushes occur at all, why they are often stronger in summer and what role hormonal changes play. In addition, we present naturopathic approaches and practical everyday tips to help relieve your symptoms and enjoy the warm season more relaxed.

Why do hot flushes occur during the menopausal transition?

Figure 2: Declining oestrogen levels affect temperature regulation in the brain. Therefore even small temperature fluctuations can trigger a hot flush.

When typical symptoms of the menopausal transition are discussed, hot flushes usually come first. Current estimates suggest that up to 80 per cent of women experience so-called vasomotor symptoms during the menopause.¹ They are characterised by a sudden onset of intense warmth, which often begins in the face, neck or upper body and spreads within a few seconds. Hot flushes are frequently accompanied by palpitations, heavy sweating and a subsequent chill or shivering. Because the symptoms can occur both during the day and at night, they impair not only daily life for many affected women but also sleep quality and therefore overall wellbeing.

The cause lies primarily in the hormonal changes during the menopausal transition. With increasing age, the production of the sex hormones oestrogen and progesterone in the ovaries gradually declines. In particular, the falling oestrogen level affects the temperature-regulating centre in the hypothalamus — a region of the brain that, among other things, controls body temperature. Current knowledge indicates that the decline in oestrogen significantly contributes to a narrowing of the so-called thermoneutral zone.² This refers to the temperature range within which the body does not need to initiate measures for heat loss or heat generation. If this range is reduced, even slight fluctuations in body temperature can be enough to trigger a hot flush.

To compensate for the perceived overheating, the body activates its natural cooling mechanisms. The blood vessels in the skin dilate so that more warm blood reaches the body surface, producing the typical sensation of heat. At the same time, sweat production increases so that heat can be released through evaporation. As soon as body temperature has fallen again, chills or shivering often occur. These reactions can be uncomfortable but are a normal consequence of the hormonal adjustment during the menopausal transition.

Why are hot flushes often stronger in summer?

Figure 3: Heat, high humidity and warm nights can additionally intensify hot flushes in summer.

Hot flushes can become noticeably stronger in the summer months. This is not surprising, as high outdoor temperatures present the body with an additional challenge in dissipating excess heat. Because the temperature-regulation system is already more sensitive to tiny temperature fluctuations during the menopausal transition, even slight additional heat stimuli can trigger a hot flush. It is particularly difficult for the body to maintain its core temperature on hot and sultry days.

Added to this is that high humidity hampers the body’s natural cooling. Sweat evaporates less effectively from the skin, reducing the cooling effect considerably. At the same time, increased sweating leads to greater losses of fluid and electrolytes. If these losses are not adequately compensated, circulatory complaints, fatigue or headaches can result. So-called tropical nights, when temperatures do not fall below 20 °C, often impair sleep quality. Warm bedrooms, night sweats and repeated awakenings can leave affected women feeling exhausted and less capable the next morning. Moreover, intense sunshine, physical exertion in high temperatures or poorly ventilated indoor spaces can raise body temperature further and promote hot flushes. Many women experience a combination of factors in summer that intensify vasomotor symptoms and make everyday life more difficult.

The good news, however, is that many of these influencing factors can be positively affected. With adequate fluid intake, a balanced diet, light and breathable clothing and simple measures to cool the body, the frequency and intensity of hot flushes can be reduced. Complementary naturopathic approaches can also help to alleviate symptoms and make the warm season more enjoyable.

Foods and drinks that can relieve hot flushes

Figure 4: Appropriate nutrition can support the body during the menopausal transition. Important is a balanced selection of foods that includes plenty of vegetables, fruit, pulses and sufficient fluids.

A balanced diet cannot prevent the hormonal changes of the menopausal transition, but it can help the body cope better with the symptoms. Studies suggest that certain foods — for example, soy products containing isoflavones — may help reduce hot flushes and support overall wellbeing during the menopausal transition.³ There is also evidence that a Mediterranean-style diet may be associated with better sleep quality and a lower severity of menopausal symptoms.⁴

At the same time, it is advisable to ensure adequate fluid intake, as increased sweating raises requirements and dehydration can exacerbate symptoms. In general, a varied, predominantly plant-based diet rich in vegetables, fruit, whole grains, pulses and high-quality fats is recommended. The following foods and drinks can be particularly supportive during this phase of life:

• Water and unsweetened herbal teas: Drinking enough helps to compensate for fluid loss from sweating and stabilise the circulatory system.
• Soy products: Tofu, tempeh or soy drinks contain isoflavones — plant compounds structurally similar to the body’s own oestrogens. Studies show they can reduce the frequency and intensity of hot flushes in some women.
• Linseed (flaxseed): The small, nutrient-rich seeds provide lignans, another group of plant phytoestrogens, as well as valuable fibre and omega‑3 fatty acids.
• Fatty sea fish and omega‑3‑rich foods: Both fatty fish such as salmon, mackerel and herring and plant foods like walnuts and linseed oil supply omega‑3 fatty acids, which are an important component of a balanced diet.
• Fruit and vegetables: Colourful varieties such as berries, peppers, broccoli and leafy greens contain plenty of vitamin C, minerals and secondary plant compounds with antioxidant properties.
• Magnesium‑rich foods: Nuts, seeds, whole grains and pulses provide magnesium, which contributes to normal muscle function and the normal functioning of the nervous system.
• Vitamin D‑rich foods: Fatty fish, egg yolk and vitamin D‑fortified foods can contribute to vitamin D intake. Among other things, vitamin D supports the maintenance of normal bones and the normal function of the immune system.

Equally important is being aware of and identifying possible dietary triggers of hot flushes. Many women report that alcohol, caffeinated drinks or very spicy foods worsen their symptoms. Large, fatty meals are also often less well tolerated than several smaller, light meals spread throughout the day. As individual tolerance varies, it may be helpful to observe potential triggers over several weeks and adjust your diet accordingly.

From hibiscus to peppermint: refreshing and aromatic herbal teas

Figure 5: Herbal teas are a soothing alternative to sugary drinks on hot days and can be combined in many ways.

On hot summer days adequate fluid intake is crucial — not least for women who experience hot flushes and increased sweating during the menopausal transition. In addition to water, unsweetened herbal teas can be a pleasant and flavourful supplement. In naturopathy, many herbs have long been valued not only for their aroma but also for their beneficial constituents. Below we present five herbs and plants that are excellent for preparing refreshing summer drinks.

Hibiscus — delightfully fruity and cooling

The deep red flowers of hibiscus make a fruity‑tart tea in no time that is a true summer classic served hot or chilled. Hibiscus contains, among other things, organic fruit acids, anthocyanins and other secondary plant compounds that give it its intense colour.⁵ As an ice-cold tea with fresh berries or lemon slices, hibiscus provides a tasty refreshment in summer.

Peppermint — the cooling classic for hot days

Peppermint is one of the world’s most popular tea herbs. The characteristic fresh sensation is mainly due to the menthol it contains, which can leave a pleasantly cooling effect when drunk. Peppermint tea is also traditionally appreciated as a mild digestive herb and suits both hot and cold summer dishes.

Lemongrass — aromatic and invigorating

With its fresh, lemony scent, lemongrass gives any tea an exotic note. It contains essential oils such as citral, which are responsible for the intense aroma.⁶ Particularly combined with mint or hibiscus, lemongrass makes a delicious summer drink that is also great as an iced tea.

Rosehip — fruity enjoyment with vitamin C

Rosehips are the fruits of various wild rose species. They are characterised by a pleasantly fruity taste and contain, among other things, vitamin C and secondary plant compounds. Rosehips have long been used for making teas. Rosehip tea is enjoyable both on its own and in combination with hibiscus or peppermint.

Sage — a traditional medicinal plant for excessive sweating

Sage is one of Europe’s best-known medicinal plants. Traditionally it has been used, among other things, for excessive sweating and is therefore popular during the menopausal transition. Sage leaves contain essential oils as well as various bitter and tannic compounds. Although some clinical studies provide indications that sage extracts may potentially reduce the frequency of vasomotor symptoms, the existing evidence is limited. Further high‑quality studies are needed to conclusively assess efficacy.⁷

Recipe idea: Summer Breeze Tea

If you would like to combine different herbs, a “Summer Breeze Tea” is ideal. The recipe for this lively, lightly spicy thirst-quencher comes from the book “Heilende Kräutertees” by Sarah Farr, which contains many more ideas for soothing herbal tea blends for everyday use.

Summer Breeze Tea (after Sarah Farr)

Ingredients

• 1 handful fresh mint, chopped
• ½ lemon, sliced
• 7 grams hibiscus
• 1 piece fresh ginger (about 1 cm), grated
• 1 sprig fresh rosemary

Preparation

Place all ingredients and 950 millilitres of water in a large jar with a lid. Put the jar in the sun for one to three hours and shake it vigorously several times during this period. Strain the mixture after the time has elapsed and add a little honey to taste. You can then chill the Summer Breeze Tea or enjoy it immediately with a few ice cubes.

Hot flushes, be gone: 9 practical tips for hot summer days

Figure 6: Light clothing, adequate fluid intake and a cool bedroom are among the best tips to cope better with hot flushes on hot summer days.

On hot days hot flushes can be particularly intense and make everyday life difficult. With a few simple measures, the body can be relieved and heat exposure reduced. Use the following tips to get through the summer as comfortably as possible during the menopausal transition.

• Drink enough and regularly: Increased sweating causes the body to lose not only fluid but also electrolytes. Make sure you drink sufficiently throughout the day. The German Nutrition Society (DGE) recommends a daily intake of around 1.5 litres of mineral water or other calorie‑free drinks such as unsweetened herbal teas for healthy adults.⁸ Drinking supports fluid balance and helps prevent circulatory problems.
• Opt for light, breathable clothing: Loose‑fitting garments made from natural fibres such as cotton or linen can facilitate heat loss. Light colours reflect sunlight better than dark clothing and heat up less. Wearing technical fabrics with moisture‑wicking properties can also be comfortable in summer.
• Use the layering principle: Several thin layers of clothing can be quickly put on or taken off as needed. This allows you to respond flexibly to sudden hot flushes or temperature changes without getting cold or overheated.
• Ventilate at the right time: Open windows preferably only in the early morning hours or late evening when outside temperatures are lower. During the day, keep windows and blinds closed where possible to keep living spaces cool.
• Create a cool bedroom: A comfortable room temperature often makes night sweats less burdensome. Ventilate for a few minutes before going to bed and use light bed linen made from breathable materials. A fan in the bedroom can provide extra comfort.
• Use cooling pads or cold compresses: Cooling pads, a damp cloth at the back of the neck or cold wrist baths can provide quick relief during a hot flush. Store these cooling aids in the fridge so they are ready to use when needed.
• Choose light meals: Large, fatty meals can burden metabolism and increase the body’s heat production. Instead, opt for smaller portions composed mainly of vegetables, salads, fruit and protein‑rich foods. These are often perceived as more pleasant and put less strain on the circulatory system.
• Reduce alcohol and spicy foods: Alcohol dilates blood vessels and can worsen hot flushes. Very spicy foods or large amounts of caffeinated drinks are also often cited as triggers. Observe which foods affect your symptoms and adjust your diet accordingly.
• Stay physically active: Regular exercise supports the cardiovascular system, metabolism and wellbeing. On particularly hot days, plan walks, cycling or other activities for the cooler morning or evening hours. Swimming or water aerobics can be a pleasant alternative.

Disclaimer

This article does not replace treatment by a qualified therapist. The basis of this article is studies and current literature. It must not be used for self‑diagnosis or self‑treatment. Discuss any ideas from this article with a therapist you trust, if necessary.

About the author

Katharina Korbach regularly writes blog posts on medicinal plants and natural active ingredients for the Narayana Verlag. She became interested in language at an early age and started writing her own literary texts. A serious illness during her final school examinations led to an intensive engagement with health and nutrition topics that continues to this day. After repeated failures of conventional medical treatments, she decided on a more self‑efficacious naturopathic therapeutic approach. A plant‑based diet was a key element in her path to recovery.

Katharina studied Cultural Studies (B.A.) and Applied Literary Studies (M.A.). In 2022 she published her debut novel "Sperling" with Berlin Verlag. Today she lives in Berlin as a freelance author, medical editor and lecturer. In her free time she enjoys spending time with friends or doing barre training. She also loves travelling and trying out new vegan recipes.

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