Hot Flush Management Tips

Hot flushes can be unpredictable, but a few small habits can make everyday life feel easier. Think of this as your practical toolkit—mix, match, and keep what works for you.

Cooling you can control—try MyCelsius

When heat hits, immediate comfort matters. The MyCelsius Cooling Bracelet delivers targeted, on-demand cooling on your wrist—with adjustable levels and a gentle Night Mode for background comfort. It’s a wellness product (not a medical device), designed to help you feel cooler and more in control during sudden moments of heat.

Dress in layers

Choose lightweight, breathable fabrics (cotton, bamboo, linen) and build easy-on/easy-off layers so you can cool down fast. Moisture-wicking tops help if you’re commuting or in meetings. A light scarf or overshirt you can shed quickly is your best friend.

Stay hydrated

Dehydration can make heat feel more intense. Sip water regularly (keep a bottle handy), and go easy on very hot drinks when you’re already warm. Some people like chilled water or ice chips for a quick reset.

Keep your environment comfortably cool

Use fans, open windows when possible, and aim for airflow rather than stuffy spaces. At night, try lighter bedding and breathable pyjamas; a cool room can make a big difference. If you like extra support, cooling pillows or gel packs can add relief.

Avoid personal triggers

Common triggers include spicy foods, caffeine, alcohol, and very hot beverages—but everyone’s pattern is different. Do a two-week diary (time, food/drink, activity, stress level, what you felt) and look for trends. Tiny swaps—like iced tea instead of coffee in the afternoon—can help.

Maintain a healthy lifestyle

Regular movement (including strength training) plus a balanced, plant-forward diet and consistent sleep can support overall wellbeing and, for some people, may help reduce flush frequency or intensity over time. Go for doable steps: a 10-minute walk, an earlier lights-out, an extra serving of vegetables—steady wins beat perfect plans.

Explore clinical options with your clinician

For many, Hormone Replacement Therapy (HRT) can be an effective treatment—your doctor can explain the benefits and risks and whether it’s right for you. There are also non-hormonal options (certain prescription medicines, and in some cases supplements), though evidence varies. Always seek medical advice before starting or changing treatments.

If hot flushes are new, severe, or changing, check in with your GP or pharmacist.

Otherwise, build your toolkit, keep what works, and give yourself credit—small, consistent changes add up.