No one looks forward to hot flashes. They come without warning, make you blush and break out in a sweat—and are the signature symptom of menopause. Some women experience them only briefly, while others are plagued by them for years, often at night as well. But what actually causes them, and what can be done about them?

Hot flashes are one of the most common symptoms of menopause. They’re caused by hormonal changes that affect the body’s temperature regulation. But how exactly do they occur, what types are there, and what can you do about them?

The exact cause is not yet fully understood, but the hypothalamus—our internal thermostat—plays a central role. During menopause, hormone levels change drastically. The body tries to compensate for the declining estrogen levels by releasing increased amounts of follicle-stimulating hormone (FSH). The problem: The ovaries can no longer respond as they used to. At the same time, this overactivity of the hormonal system affects the body’s temperature regulation—and voilà: the heat rushes in.

There are different types of hot flashes. While the classic hot flash is short but intense, there are also so-called “ember flashes,” which are milder but last longer. Particularly troublesome: nighttime hot flashes, which are triggered by abrupt hormonal fluctuations and severely disrupt sleep. 

Many women hope they’ll “just have to get through it” and that it will eventually go away. But the truth is: hot flashes are just one symptom of a comprehensive hormone deficiency. If they disappear after years, that doesn’t mean the body has recovered. Rather, the receptors on the organs have adapted to the hormone deficiency—but the estrogen deficiency leaves its mark. Potential osteoporosis, cardiovascular disease, memory problems, and joint pain are just a few of the possible long-term consequences.

The good news: No one has to simply put up with hot flashes. There are various ways to treat them:

• Natural methods:Herbal supplements such as black cohosh or soy isoflavones can help.

• Lifestyle changes:Regular exercise, a healthy diet, and relaxation techniques like yoga can reduce their intensity.

• Hormone replacement therapy (HRT):This medical treatment can specifically help balance hormone levels, but should be discussed with a doctor.

Hot flashes are a common symptom of menopause and can significantly affect your well-being. But there are various ways to alleviate them. The most important step is to take your body seriously and actively seek solutions. After all, menopause isn’t just a few months—it lasts for years—and hormonal changes affect far more than just your body temperature.