Why Hot Flushes Are About More Than Just Hormones
Hot flushes and night sweats are some of the most common symptoms women experience during perimenopause and menopause.
But despite how common they are, they can still feel incredibly disruptive.
They can interrupt sleep, affect confidence, trigger anxiety, leave women feeling exhausted, and make everyday life feel harder to navigate.
And while hot flushes are often explained purely as a result of “low oestrogen”, the reality is far more complex than that.
In this episode, I explore the bigger picture behind hot flushes and night sweats, including why they are also considered vasomotor symptoms and how the nervous system, blood sugar regulation, stress, alcohol intake, hydration, and cardiovascular health can all influence symptom severity.
Because while hormones absolutely matter, they are not the only piece of the puzzle, and understanding this can feel incredibly empowering.
In This Episode, We Cover:
- What’s actually happening in the body during a hot flush
- Why fluctuating oestrogen affects the brain’s temperature regulation
- The role of the hypothalamus and nervous system
- Why hot flushes are considered vasomotor symptoms
- The connection between hot flushes and cardiovascular health
- How blood sugar crashes can worsen symptoms
- Why stress and nervous system overload matter so much in midlife
- The impact of alcohol on hot flushes and night sweats
- Why hydration and electrolytes are often overlooked
- Why lifestyle foundations matter before supplements
- The evidence behind common supplements for hot flushes
- A balanced look at black cohosh, sage, red clover, and ERr 731®
Blood Sugar, Stress & Hot Flushes
One of the most overlooked contributors to hot flushes is blood sugar instability.
When blood sugar drops too quickly, the body releases stress hormones like adrenaline and cortisol to compensate, and for many women, this can trigger or worsen vasomotor symptoms.
This is why symptoms can sometimes be worse:
- late afternoon
- overnight
- after alcohol
- after skipping meals
- during periods of chronic stress
- or when women are running on caffeine and very little nourishment
I explain why supporting blood sugar regulation through regular meals, protein intake, fibre, and balanced nutrition can make a surprisingly meaningful difference for some women.
Why Stress Matters More Than Many Women Realise
Perimenopause often arrives during one of the busiest and most demanding phases of life.
Many women are simultaneously navigating:
- careers
- teenagers or younger children
- ageing parents
- disrupted sleep
- emotional labour
- chronic stress
- and an enormous invisible mental load
This constant state of stress and nervous system activation can significantly influence vasomotor symptoms.
In this episode, I explore why nervous system support is not simply “self-care”, but a genuine physiological support strategy during midlife.
Supplements for Hot Flushes: What Does the Evidence Say?
Francesca also explores some of the most commonly discussed supplements for hot flushes and night sweats, including:
Black Cohosh
A popular herbal supplement with mixed but promising evidence for reducing hot flush frequency and severity in some women.
Sage
Traditionally used to support excessive sweating and mild vasomotor symptoms, particularly in tea or supplement form.
Red Clover
A phytoestrogen-containing herb that may offer modest support for some women, although it is not equivalent to HRT.
ERr 731® (Siberian Rhubarb Extract)
A standardised rhubarb extract supported by several clinical trials showing improvements in menopausal symptoms and quality of life.
Importantly, I explain why supplements are rarely a magic fix on their own and why foundational lifestyle support remains essential.
You Are Not “Just Being Dramatic”
If hot flushes or night sweats are affecting your quality of life, you deserve support.
And if you’ve been told to simply “put up with it”, this episode offers a more compassionate and empowering perspective.
Because your symptoms are not random.
Your body is responding to hormonal, neurological, vascular, metabolic, and stress-related inputs all at the same time.
And often, small consistent shifts can make a meaningful difference.
Listen to the Episode
Listen now to learn what may really be driving your hot flushes, and how to support your body more effectively through perimenopause and menopause.
And if you’d like more support navigating perimenopause with clarity and confidence, you can explore working with me through Midlife Thrive, including 1:1 support, resources, and community support for women in midlife.
Take the Free Perimenopause Quiz!
- Find your perimenopause stage, uncover your priority health pillars, and get instant steps to feel better, all in one free quiz, here.
Join the Midlife Thrive Membership here.
Other Resources & Support
- Download my free Perimenopause Blueprint Guide
- Watch the Thriving Through Perimenopause Masterclass
- Explore 1:1 personalised support
- Listen to more episodes about perimenopause hormones and midlife health on the Empowered Perimenopause Podcast.
- Mira Hormone Tracking At-Home Testing Kit: 20% Off Discount Code: 2FRANLIPAROTI20
All available via my website, or feel free to email or DM me on Instagram if you’re unsure what support you need.
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