AND WHAT ACTUALLY HELPS
Understanding your body, reducing triggers, and taking back control.
A WEEKEND REMINDER: THE POWER OF WOMEN SUPPORTING WOMEN
This week has been full in the best way, conversations, podcast plans, webinars, and thinking about how to reach more women who need support.
But the real highlight?
A weekend in the New Forest with two close friends.
“Long walks, dogs, fresh air, wild ponies… and honest conversations.”
We’re all women in business, all navigating our own versions of perimenopause and menopause different symptoms, different challenges, from thyroid issues to energy dips.
What stood out most was this: when women share openly and support each other, something shifts. Understanding your body changes everything.
Jackie
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If this feels familiar, you can download a free PDF with more information and practical next steps.
HOT FLUSHES ARE LASTING LONGER THAN WE THOUGHT
One of the biggest shifts in menopause conversations right now is around hot flushes.
One of the biggest shifts in menopause conversations right now is around hot flushes.
For years, women were told they were short-lived.
Research now shows they can last 7–10 years on average.
That’s not a phase that’s a significant part of life.
There’s also growing awareness around triggers. Things like caffeine, alcohol, spicy foods, sugar, and stress can all increase the frequency and intensity of symptoms.
The conversation is finally moving from “just put up with it” to “let’s understand and manage it.”
WHAT CAUSES HOT FLUSHES?
Hot flushes aren’t random, they’re linked to how your brain regulates temperature.
Hot flushes aren’t random, they’re linked to how your brain regulates temperature.
As oestrogen declines:
- the brain becomes more sensitive to temperature
- blood vessels dilate quickly
- heat is released through the skin
That sudden wave of heat, flushing, and sweating is your body trying to regulate itself but it’s not just hormones, stress (cortisol), blood sugar swings, and inflammation all play a role.
If you’re tired, stressed, or not eating regularly, symptoms often feel worse.
A CHINESE MEDICINE PERSPECTIVE
From a Chinese medicine view, hot flushes are linked to:
- reduced cooling and nourishing energy (Yin deficiency)
- internal heat rising
- stress affecting balance
In simple terms, your body has less ability to cool itself, so heat rises showing up as flushing, night sweats, and irritability.
WHY THEY FEEL WORSE AT NIGHT
Hot flushes often intensify in the evening because:
- cortisol patterns shift
- body temperature naturally changes
- blood sugar can dip overnight
This can lead to night sweats, broken sleep, and waking exhausted.
WHAT ACTUALLY HELPS
You don’t need to be perfect just reduce the overall load on your system.
START SMALL
Gently notice your triggers, you don’t have to cut everything out, but adjusting caffeine, alcohol, or certain foods can make a difference.
Support your blood sugar by eating regularly and including protein in meals.
Long gaps without food can make symptoms worse, stress matters too.
Time in nature, slowing your evenings, gentle movement, even simple breathing can help calm your system.
And don’t overlook the basics staying hydrated, keeping your bedroom cool, and using lighter bedding can all ease night symptoms.
YOU’RE NOT “JUST PUTTING UP WITH IT”
Hot flushes are common, but they’re often misunderstood.
You’re not overreacting or being dramatic your body is going through a real physiological shift.
With the right support:
- symptoms can improve
- you can feel more in control
- you can start to feel like yourself again
FINAL THOUGHT
That weekend reminded me of something simple but powerful:
Women supporting women matters but understanding your body?
That’s where real change begins.
With you,
Jackie
Menopause Health Specialist
Creator of The Menopause Vitality Reset
