Menopause hot flashes: therapies and everyday coping strategies

Women experiencing menopause often face sudden hot flashes that cause rapid warming of the face, chest and intense sweating, sometimes interrupting sleep. Gynecologist and podcaster Katrin Schaudig explains that hormone replacement therapy (HRT) with estrogen, sometimes combined with progestogen, can reduce these symptoms and also improve sleep disturbances and mood changes. A newer drug class, neurokinin‑B inhibitors, targets the brain mechanisms that trigger hot flashes and has been reported to work well.

For those preferring non‑prescription options, many women use plant‑based products such as valerian, St John’s wort or black cohosh, though they should be discussed with a doctor because of possible side effects. Practical lifestyle measures recommended by the Federal Institute for Public Health (BIÖG) include dressing in layers (“onion” fashion), wearing breathable fabrics, keeping a hand‑fan handy, applying cool water to the wrists, and having a light shawl ready for the post‑flash chill. Reducing triggers like spicy foods, alcohol and caffeine, managing stress, regular exercise and relaxation techniques such as yoga or meditation can also lessen the frequency and intensity of episodes.

Women are advised to consult their gynecologist to choose the most suitable treatment and to monitor any adverse effects.