Published Jun 9, 2026

Hot Flash Relief: Causes, Treatment Options, and More

Written by  Angela Myers
Reviewed by  Dr. Shamard Charles, MD-MPH

Article at a glance

  • Hot flashes are sudden episodes of feeling intense warmth, typically concentrated in the chest, neck, and face. Various medical conditions, surgeries, and medications can cause hot flashes, though they are most typically associated with menopause.
  • When a hot flash strikes, there are ways to ease symptoms, such as drinking water, taking off layers of clothing, and taking slow, deep breaths. 
  • There are also long-term treatment options that can reduce how often hot flashes occur and/​or their severity. Treatment options, such as lifestyle changes, dietary adjustments, or hormone replacement therapy, depend on the cause of one’s hot flashes.
woman hands on head worrying sweating

Have you ever felt a sudden burst of heat in your upper body? If so, it might have been a hot flash. Hot flashes are a symptom of some medications and medical conditions, though they’re most often experienced by women going through menopause. The North American Menopause Society estimates that up to 80% of women in this life transition experience hot flashes, and it’s one of the most common menopausal symptoms.

Hot flashes from menopause can last up to ten years, negatively impacting your quality of life and sometimes disrupting sleep, so unsurprisingly women go great lengths to manage hot flashes when they occur. To learn how to reduce hot flashes through lifestyle changes, menopausal hormone therapy, and nonhormonal treatments, continue reading.

What Are Hot Flashes?

Hot flashes are sudden bursts of intense heat, often felt in the face, neck, or chest. They can also be accompanied by sweating, heart palpitations, fatigue, dizziness, anxiety, and headaches, depending on the cause. When hot flashes also include sweating, they’re referred to as hot flushes. 

What Do Hot Flashes Feel Like?

Many people describe hot flashes as intense bursts of heat that seem to come from nowhere. They usually occur in the upper body and are often accompanied by flushed skin, anxiety, and sweating. Hot flashes start suddenly, though they may have an environmental trigger. Most hot flashes last between one to five minutes but it’s possible for them to last longer.

When hot flashes occur at night, they’re referred to as night sweats. Night sweats usually wake someone up, potentially decreasing the time spent asleep and sleep quality. 

A patient smiles while looking at a physician.

What Causes Hot Flashes?

Hot flashes occur for many reasons, including but not limited to:

  • Hyperthyroidism: A condition in which the thyroid gland is overactive, is known to cause hot flashes.
  • Cancer and chemotherapy: Some cancers, such as prostate and breast cancer„ as well as chemotherapy to treat cancer, are known to cause hot flashes.
  • Menopause: The transition into menopause is one of the most frequent causes of hot flashes.
  • Systemic mastocytosis: A condition in which certain cells build up in the skin and bone marrow, causing symptoms such as hot flashes.
  • Acromegaly: A rare hormonal condition that leads to excessive bone growth may also be accompanied by hot flashes.
  • Severe allergic reactions: In rare cases, severe allergic reactions can cause hot flashes.
  • Medication side effects: Some fertility medications, such as clomiphene, some antidepressants, and tamoxifen (a medication to help treat breast cancer), may cause hot flashes.
  • Prostate cancer surgery: According to the National Cancer Institute, surgery to remove one or both testicles due to prostate cancer may also lead to hot flashes.

The most common reason hot flashes happen is hormonal changes related to losing one’s period during the transition into menopause. During perimenopause, the period leading up to someone’s final period, and menopause, the first 12 consecutive months without a period, levels of the hormone estrogen drop. This leads to many ripple effects in the body, such as vaginal dryness, an increased risk for unintended weight gain, an overactive bladder, night sweats, and hot flashes. 

Menopausal hot flashes impact up to 80% of women during this life transition. The reason hot flashes occur is due to a drop in estrogen, a temperature-regulating hormone. When estrogen levels drop, the body’s temperature regulation becomes more inconsistent. 

Hot Flash Triggers

While hot flashes often occur due to hormonal imbalances, there’s often something specific that triggers a hot flash. Triggers may include:

  • Spicy foods
  • Alcohol
  • Caffeine
  • Excessive worrying or stress
  • Hot environments, especially those without air conditioning
red hot chili peppers in bulk

How Can I Control Hot Flashes?

Many effective treatments focus on preventing future hot flashes or reducing their severity. When you feel a hot flash coming, consider these quick tips:

  • Deep breathing exercises: Slow, paced breathing may help relieve hot flashes, as well as reduce any stress or anxiety they may cause.
  • Drinking water: Cold drinks can help cool the body down, alleviating hot flashes. Ideally, opt for water or an uncaffeinated drink, since caffeine is a hot flash trigger.
  • Dress in layers: Taking off jackets or other outer layers of clothing may help cool the body down.

Hot Flashes at Night

Hot flashes at night are often more disruptive because you have to manage your symptoms and the negative impacts of not getting enough deep sleep. The effects of sleep deprivation may include feeling more tired or fatigued during the day, a weaker immune system, and changes in mood. 

The National Institute on Aging provides some nighttime-specific relief options:

  • Go to sleep and wake up at the same time each day, even on weekends
  • Avoid napping in the evening or late afternoon
  • Exercise regularly, but not close to bedtime
  • Avoid large meals, alcohol, or caffeine near bedtime
  • Sleep in a cool, dark environment

Additionally, some research suggests that evening primrose oil use may help reduce the frequency or severity of night sweats. 

older woman on laptop in kitchen

Long-Term Treatment Options

When treating hot flashes, there are a few avenues to consider. For mild hot flashes, lifestyle changes may be enough. Treating moderate or severe hot flashes may require medications plus lifestyle modifications. 

Lifestyle Changes

Some lifestyle habits can help relieve hot flashes. Ways to reduce the likelihood or severity of hot flashes include:

Focus on mental health

Stress management techniques and therapy may improve how someone manages hot flashes. Working with a therapist trained in cognitive behavioral therapy and/​or clinical hypnosis may be particularly beneficial, since these techniques are both supported by research on hot flashes.

Manage weight

Women who are obese or overweight often report worse menopause symptoms. Losing 10% of your body weight has been shown to improve symptoms. To help manage weight, eat a balanced diet with plenty of whole foods, exercise regularly, and increase your non-exercise activity time (NEAT). 

Quit smoking

Smoking is another habit associated with more frequent and severe hot flashes. The CDC offers free resources for those looking to quit.

Diet

If hot flashes are due to dips in estrogen levels, eating a diet high in phytoestrogens may provide some relief. Phytoestrogens are plant-based substances that are structurally similar to estrogen and can mimic estrogen’s effect on the body, including the hormone’s role in temperature regulation.

Many legumes, whole grains, veggies, nuts, seeds, and fruit contain phytoestrogens. Some that are particularly high in phytoestrogens include:

  • Flaxseed
  • Soy and soy-based foods
  • Tea
  • Dried fruit
  • Spinach
  • Grapes (with skin on)
  • Mushrooms
  • Cabbage
  • Pistachios

As a general rule of thumb, many plant-based whole foods contain phytoestrogens. By contrast, ultra-processed foods, such as cake and french fries, along with spicy foods, may trigger hot flashes. Some research also suggests a vegan or vegetarian diet may help, since women who eat more animal products are at a higher risk of hot flashes. 

Hormone Replacement Therapy (HRT)

Hormone replacement therapy replaces estrogen and sometimes other hormones. The American College of Obstetricians and Gynecologists states that estrogen therapy, with or without progestin, is usually the best treatment for hot flashes. Plus, both therapy types are approved by the Food and Drug Administration (FDA).

While effective, hormone therapy is still debated in the research. Until recently, there was a black box warning on these treatments. This warning meant that while FDA approved for its overall safety and efficacy, there may be a potential increased risk of cardiovascular disease and breast cancer.

While this warning has been removed, HRT still presents risks for:

  • Breast cancer recurrence for breast cancer survivors
  • Risk for thrombosis, when blood clots form in blood vessels

Nonhormonal Medications

Other medications may help manage hot flashes, though these are often prescribed off-label, meaning the FDA didn’t approve the medication specifically for the treatment of hot flashes. 

Blood pressure medications, such as clonidine, may help reduce hot flashes as well as manage high blood pressure. Some antidepressants, including selective serotonin reuptake inhibitors (SSRIs) are also effective at reducing the severity and frequency of hot flashes. Off-label medications are prescribed and monitored by a licensed healthcare provider.

Natural Remedies 

Some dietary supplements and herbal remedies have been shown to help reduce hot flashes in menopausal and postmenopausal women. These include:

  • Black cohosh: Supplements with this herb are commonly used to treat menopausal hot flashes, though research is mixed on black cohosh’s efficacy.
  • Vitamin E: In one study, postmenopausal women who took a vitamin E supplement alongside hormone replacement therapy experienced fewer hot flashes.
  • Boron: In randomized trials, foods and supplements with boron, a trace mineral, boost estrogen levels. Boron can also be found naturally in legumes, spinach, nuts, avocados, and other foods.
  • Vitamin D: Menopausal women with low vitamin D levels are more likely to have low estrogen levels. We can get Vitamin D through direct sunlight and some foods, though those who are low in this vitamin may benefit from a Vitamin D supplement.

While some of these show promise in small clinical trials, more research is required to confirm if supplements and herbs can help manage hot flashes. Also, you should always consult with a provider before starting a vitamin regimen to make sure it is safe to take and not affecting the effectiveness of other medications you might be taking.

When to See a Healthcare Provider About Hot Flashes

If experiencing hot flashes, make an appointment with a healthcare provider. They can assess your symptoms, order any necessary testing, pinpoint what’s causing symptoms, and create a personalized treatment plan.

During an appointment with a healthcare provider, you may want to bring up:

  • When symptoms began and when they occur: The time of day when you experience hot flashes and how long you’ve had them can help a healthcare provider figure out the cause.
  • Any triggers for hot flashes: Note any external triggers and bring that list to the appointment.
  • List of medications: Since some medications can cause hot flashes, bring a list of any you take, including dosages.
  • Any other symptoms: Discussing any other symptoms you’re experiencing can provide useful clues about the underlying cause.
  • Any questions: Meeting with a healthcare provider is a great time to ask any remaining questions. You can also ask for an OB-GYN’s top tips based on your specific lifestyle and symptoms. 

FAQ

How long does a hot flash last?

A hot flash typically lasts one to five minutes. Someone can have hot flash episodes for years, with women often experiencing hot flashes for seven to ten years before, during, and after menopause.

At what age do hot flashes begin?

Hot flashes can begin at any age if they're due to medication, surgery, cancer treatment, or some medical conditions. The most common cause of hot flashes, however, is menopause, which typically starts between the ages of 45 and 55.

What is the best remedy for hot flashes?

The best remedy for hot flashes varies from person to person. Common remedies include lifestyle changes, HRT, non-hormonal medications, and more.

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