Why Am I So Hot All of a Sudden?
Hot flashes are one of the most common symptoms women notice during perimenopause and menopause.
They often come on suddenly, during the day and even at night, causing a wave of intense heat in the face, chest, or entire body.
Sometimes they’re followed by chills or a drenched nightshirt. These temperature swings can feel frustrating—but they’re also completely normal.
The Hormone Connection
Estrogen is a key hormone that helps regulate your body’s internal thermostat.
When estrogen levels fluctuate, the brain can become confused and think your body is overheating. In response, it triggers a hot flash to cool you down—even when you’re not actually too warm.
This is your hypothalamus doing its job, but with scrambled signals.
In perimenopause, estrogen levels can spike and drop without warning. During menopause, estrogen declines more steadily. In both cases, hot flashes can continue for
months or even years.
You don’t have to just put up with them!
5 Natural Tips to Manage Hot Flashes
1. Wear breathable layers. Natural fabrics like cotton or bamboo help your skin stay cool. Layers allow you to adjust when needed.
2. Sip cool water often. Staying hydrated helps regulate your temperature and supports healthy hormone function.
3. Avoid known triggers. Common triggers include caffeine, spicy food, alcohol, and stress. Keep a journal to identify your personal patterns.
4. Eat foods that may help reduce hot flashes naturally. Flaxseeds, sweet potatoes, leafy greens, berries, organic tofu and edamame.
5. Practice deep breathing. Slow, intentional breathing helps your body stay calm and lowers stress-related hot flashes.
Try these simple steps! They can help reduce the intensity and frequency of your symptoms.
When to Seek Support
If hot flashes are impacting your sleep, your confidence, or your daily life, it may be time to seek support.
Bio-identical hormone replacement therapy (BHRT) and lifestyle medicine can offer real relief when customized to your body’s needs.
Dr. Pulnik also offers natural, non-hormonal treatments for hot flashes, night sweats, low libido, vaginal dryness and mood swings during perimenopause and menopause.
Check out my Hormone Health page for more on Bio-identical hormone replacement therapy and natural hormone balancing options.
Click HERE to download your FREE e-book
The Menopause Solution
Your 30 Day Guide to Balancing Your Hormones and Feeling Like YOU Again!
Hot flashes are your body’s way of telling you that change is happening.
While that change can be uncomfortable, it’s also a signal to slow down, listen in, and support yourself in a new way.
You deserve to feel calm, cool, and confident through it all.
In Health,
Dr. Helene Pulnik ND