What helps with hot flashes?

Hot flushes are best eased by a mix of trigger management, lifestyle changes, and — for many women — HRT, which is the single most effective treatment.

Hot flushes (and their night-time version, night sweats) happen because falling oestrogen disrupts the brain's temperature control, making it over-react to small changes. Practical steps that genuinely help: identify and reduce triggers (common ones are alcohol, caffeine, spicy food, stress, and hot rooms); dress in layers; keep your bedroom cool; and manage stress, since anxiety worsens them. Regular exercise, a healthy weight, and limiting alcohol all reduce frequency for many women.

For moderate-to-severe flushes, HRT is by far the most effective option and works for most women. Where HRT isn't suitable, there are non-hormonal prescription options your doctor can discuss. Supplements and “natural” remedies have weak and inconsistent evidence — some women find them helpful, but they're no match for the proven treatments.

What to do: start with triggers, layers, a cool bedroom, and stress and alcohol management. If flushes are disrupting your sleep or daily life, talk to your GP about HRT or non-hormonal options — effective treatment exists, and you don't have to white-knuckle through it.