Understanding Hot Flashes: Causes, Relief, and Hormone Health

Understanding Hot Flashes: Causes, Relief, and Hormone Health

Hot flashes. They're one of those symptoms that seem to come out of nowhere and leave you wondering if your body is trying to send a message.

For some women, they show up during perimenopause or menopause like a heatwave that takes over their whole body. For others, like me, they appear more subtly—like the ones I’ve experienced postpartum or for a few hours during ovulation. Not every month, but most. Just a wave of heat that reminds me something is shifting inside.

In this blog, we’re breaking down what hot flashes actually are, why they happen, who gets them (it’s not just menopausal women), and how to support your body naturally.

Whether you’re postpartum, perimenopausal, or somewhere in between, this one’s for you.

🔥 What Is a Hot Flash?

A hot flash is a sudden, intense feeling of heat that usually starts in your chest, neck, or face and can spread through your whole body. You might start sweating, your skin might turn red or blotchy, and you may even feel a bit dizzy or anxious.

Hot flashes can last anywhere from a few seconds to several minutes. When they happen at night, they’re often called night sweats — and they can absolutely mess with your sleep.

Some common symptoms of a hot flash:

• Sudden warmth in the upper body

• Sweating (sometimes intense)

• Flushed skin

• Chills or goosebumps after the heat wave passes

• Rapid heartbeat or feeling like your heart is racing

• Mild dizziness or lightheadedness

• Irritability or anxiety (often triggered by the sudden discomfort)

🌙 My Experience With Hot Flashes

Personally, I’ve only really experienced hot flashes:

• Postpartum (when hormones were rebalancing)

• Around ovulation (light, short-lived warmth that usually fades within a few hours)

It’s a subtle wave, not intense or sweaty, but enough for me to notice that something’s happening internally—usually when my egg is being released. It doesn’t happen every single month, but it’s often enough that I’ve learned to track and expect it.

🧬 Why Do Hot Flashes Happen?

The short answer? Hormonal fluctuations. Specifically, a drop or imbalance in estrogen can confuse the hypothalamus (the part of your brain that regulates body temperature), causing your body to think it’s overheating… even when it’s not.

Your blood vessels then dilate to cool you down, which causes that wave of heat and sweat.

Some common causes of hot flashes include:

• Perimenopause and menopause (declining estrogen)

• Postpartum hormone shifts

• Ovulation (for some women, like me)

• Adrenal imbalance (especially if you’re burned out or stressed)

• Thyroid dysfunction

• Insulin resistance or blood sugar spikes

• Histamine intolerance

• Medications, caffeine, alcohol, or spicy food

🧠 It's Not Just Menopause

Hot flashes are most commonly linked to menopause, but they can happen:

• After giving birth (as hormones settle)

• While breastfeeding (due to low estrogen levels)

• Around ovulation (due to the hormonal surge and drop)

• In women with hormonal conditions like PCOS or endometriosis

• During high stress or adrenal fatigue

So if you're experiencing them and you're not near menopause, you’re not imagining things. Hormones are sensitive, and they respond to more than just your age.

😩 Stress, Motherhood & Lifestyle

Let’s talk about the hidden triggers that often get ignored.

Motherhood, sleep deprivation, overstimulation, under-eating, and constant multitasking can all mess with your nervous system and lead to hormonal chaos.

Things that might make hot flashes worse:

• Skipping meals or running on sugar + caffeine

• Chronic stress (emotional or physical)

• Not sleeping enough (which raises cortisol)

• Overexercising or under-recovering

• Wearing synthetic clothing that traps heat

• Being exposed to endocrine disruptors (in products, plastics, etc.)

🌿 How to Support Your Body Naturally

Here are some simple, holistic ways to reduce hot flashes and support your hormones gently — whether you're postpartum, perimenopausal, or just feeling "off."

✨ 1. Balance Your Blood Sugar

Your hormones are closely tied to your blood sugar. Big spikes or crashes can trigger hot flashes, anxiety, or fatigue.

Tips:

• Eat within 60 minutes of waking

• Include protein, fat, and fiber at every meal

• Avoid skipping meals

• Limit sugary snacks and refined carbs

🍃 2. Try Herbal Support

While I don’t personally use specific herbs for hot flashes, many women find relief from:

• Red clover (phytoestrogens)

• Black cohosh (often used in menopause blends)

• Ashwagandha (for adrenal support)

• Maca root (hormonal balance)

• Peppermint or sage tea (cooling)

It’s always best to get a blend made just for you by a qualified herbalist or naturopath.

🌸 3. Support Your Liver and Detox Pathways

Your liver processes excess hormones. If it’s overworked or sluggish, those hormones may recirculate, creating more imbalance.

Simple liver support:

• Warm lemon water in the morning

• Dandelion root tea (great coffee swap!)

• Daily movement (walking, yoga)

• Dry brushing and Epsom salt baths

• Drinking plenty of filtered water

🧘🏽‍♀️ 4. Practice Nervous System Regulation

Hot flashes can feel worse when your nervous system is overstimulated.

Try:

• Box breathing or 4-7-8 breath

• Restorative yoga or slow stretching

• Journaling your stressors

• Doing a “sensory reset” (cold splash, grounding, essential oils)

🌤️ 5. Dress and Rest Smart

• Wear layers made from breathable fabrics like cotton or bamboo

• Use cooling pillow sprays or fans at night

• Take magnesium before bed to help with temperature regulation and sleep

• Avoid hot showers before bedtime

🩺 When to Get Support

If your hot flashes are intense, happen often, or interfere with your daily life, please don’t wait. You deserve answers.

Speak with:

• A functional medicine practitioner

• A women’s health GP

• A naturopath (who can look at the whole picture)

They can check your estrogen, progesterone, thyroid, iron, B vitamins, cortisol and more.

💛 Final Thoughts

Hot flashes can be uncomfortable and confusing, especially if you weren’t expecting them. But they’re often your body’s way of saying: I need support.

You don’t need to suffer through them or brush them off. Whether they’re tied to postpartum shifts, cycle changes, or perimenopause—there are so many gentle ways to feel more balanced again.

Your body isn’t failing. It’s adapting. And you’re allowed to slow down, tune in, and care for yourself.

💌 Want More Support?

Stick around — I’m building a whole space at My Inner Seasons that’s here to help. Through my blogs, future products, and wellness tools, I’ll be sharing what’s helped me and what might help you too.

If you found this post helpful, let me know in the comments or share it with another woman on her journey. You’re never alone in this.