What causes hot flashes?
Hot flashes are caused by changes in the hypothalamus, the part of the brain that regulates body temperature. As estrogen levels decline during menopause, the hypothalamus becomes more sensitive to slight changes in body temperature.
When it mistakenly senses that you are too warm, it starts a chain of events to cool you down: blood vessels near the skin dilate, your heart rate increases, and sweat glands activate.
How long do they last?
Most women experience hot flashes for 1 to 5 years, though some may have them for a decade or more. The average hot flash lasts between 1 and 5 minutes.
7 research-backed strategies
- Cognitive behavioral therapy (CBT) — reduces hot flash distress by up to 70%.
- Paced breathing — slow, deep abdominal breathing can reduce frequency by 50%.
- Regular exercise — moderate aerobic exercise 3-5 times per week.
- Layered clothing — breathable, moisture-wicking fabrics.
- Trigger tracking — spicy food, alcohol, caffeine, stress.
- Cool environment — bedroom 15-19°C, fan, cold water nearby.
- Plant-based approaches — some evidence for black cohosh and phytoestrogens.
Track your hot flashes with Passage and bring the data to your next appointment.