If you've ever felt a sudden wave of heat rush through your body, your heart racing, your skin flushing — only to be followed by chills and a damp shirt — you already know what a hot flash feels like. And if you're experiencing them multiple times a day (or night), you know how exhausting they can be.
You're not imagining it. You're not being dramatic. Hot flashes are real, they're intense, and they affect up to 75% of women going through menopause.
Here's what's actually going on — and more importantly, what can help.
What Causes Hot Flashes?
As estrogen levels decline during menopause, your body's internal thermostat — controlled by the hypothalamus — becomes more sensitive to small changes in body temperature. Even a tiny fluctuation can trigger your body to think it's overheating, causing it to rapidly try to cool down. The result? That sudden, intense wave of heat.
How Long Do They Last?
Hot flashes can begin in perimenopause and last anywhere from a few months to over a decade. The average is around 7 years — but every woman's experience is different.
What Actually Helps
Stay cool intentionally. Dress in breathable, natural fabrics like cotton and linen. Keep a small fan at your desk and by your bed. Lower your thermostat at night — even a degree or two can make a difference.
Watch your triggers. Common hot flash triggers include caffeine, alcohol, spicy foods, stress, and hot beverages. Keeping a simple journal for a week can help you identify your personal patterns.
Care for your skin. Hot flashes can leave skin feeling flushed, sensitive, and depleted. A gentle, hydrating skincare routine can help restore your skin's barrier and calm redness. Our Body Care collection was designed with exactly this in mind.
Prioritize sleep. Night sweats — hot flashes that happen while you sleep — are one of the biggest disruptors of rest during menopause. Cooling bedding, a consistent wind-down routine, and targeted sleep support can all help. Explore our Sleep & Relaxation collection for gentle support.
Nourish from within. Certain nutrients — including phytoestrogens found in flaxseed and soy, magnesium, and vitamin E — have been shown to support hormonal balance. Our Nourish from Within collection is a great place to start.
Talk to your doctor. If hot flashes are severely impacting your quality of life, there are medical options worth discussing — including hormone therapy and non-hormonal prescription treatments.
You deserve to feel comfortable in your own body. Hot flashes are a chapter — not the whole story.
Explore Pura Everyday collections built for every symptom of this season →
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