Hot flashes and night sweats are two of the best known and most commonly experienced symptoms of the menopause. They are often equated with the menopause: The gesture of a woman trying to cool herself with a newspaper or a fan is often mocked. They are referred to as vasomotor symptoms.

You will feel a strong heat spreading through your upper body, which is generally strongest on your face, scalp, neck and chest. You may also sweat or become drenched in sweat quickly. These symptoms can vary in severity, frequency and duration, so some women may experience them regularly, while others may only experience them occasionally.

What is that? 

Hot flashes usually last a few minutes, sometimes shorter, sometimes longer. Some women experience them during the day, others only at night and others both at the same time. Night sweats can also occur during the day, with or without hot flushes.

Triggering factors are, for example, a sudden change in ambient temperature, stress, caffeine, alcohol or even hot tea.

In addition, hot flashes can be very uncomfortable in the workplace. Whether it's at an important meeting where men are predominantly present, or wearing a uniform, or a nursing job that requires close proximity to the patient, it can be very unsettling. Some women suffer so much from this situation that they consider giving up their job.

What are the causes of hot flushes?

Exactly how hormonal changes trigger hot flushes is not known. However, most research suggests that hot flushes occur when falling oestrogen levels make the body's thermostat (hypothalamus) more sensitive to slight fluctuations in body temperature. When the hypothalamus thinks your body is too hot, it triggers a chain of events - a hot flash - to cool you down.

Not all menopausal women suffer from hot flushes, and the reasons for this are unclear. Factors that may increase your risk include obesity, smoking and race. Black women are more likely than women of other races to report hot flashes during menopause. Asian women are the least likely to experience hot flashes.

How can hot flashes be treated?

The things that trigger your hot flashes can be very revealing.

Perhaps alcohol, caffeine, hot drinks or spicy food? It's easier said than done, but watching your weight is certainly a key aspect of combating hot flashes. 

You can try to increase your intake of phytoestrogens through your diet. Phytoestrogens are substances found in certain plants, such as soy, that can have a similar, albeit weaker, effect on the body than oestrogens. Some data suggests that women who live in countries where the diet is traditionally rich in phytoestrogens have fewer menopausal symptoms and lower rates of heart disease and osteoporosis.

Below you will find a list of foods that contain phytoestrogens: Soybeans, linseed oil, oats, barley, rye, brown rice, couscous, chickpeas, beans (red beans, broad beans, split peas), red onions, celery, bell peppers, garlic, bean sprouts and, of course, soybean sprouts.

A tip: Use linseed in your salad as it is very rich in phytoestrogens.

Do sport!

Most menopausal symptoms can be significantly alleviated with a regular exercise programme, as exercise balances and stabilizes the autonomic nervous system (it regulates processes in the body that cannot be influenced by the will), which also applies to hot flashes. Numerous studies have shown that women who exercise suffer fewer hot flushes. Exercise stabilizes the temperature regulator in the brain and keeps it in better balance. Ideally, you should do an activity that is dynamic enough to induce real sweating.

In phytotherapy, ingredients such as sage, red clover or hop extract are known to be able to help you.

Finally, a few practical tips:

Clothing: Prefer natural fibers to garments made of synthetic fibers, preferably cotton, linen, bamboo or viscose. Loose-fitting clothing ensures better ventilation of the body. You can also dress in layers: A T-shirt and cardigan will allow you to take off a layer when you have a hot flash!

Bedroom temperature : try to keep the bedroom cool. Open a window. Again, prefer cotton. A towel on the bedside table can prevent you from having to get up.

And stay "zen": there's no point in getting angry. When a hot flush comes, you should accept it philosophically and relax, then it will go away all the quicker.