Below are just a few simple and helpful tips -but what’s the science behind them all

*Reducing surface body temperature*- when we are hot, our blood vessels and pores open near the skin surface (vasodilation). Blood vessels can carry heat from the body to the surface. This causes the skin to feel flushed and warm and in turn triggers processes such as sweating. This is actually meant to help cool the body. 

SO WHAT CAN WE DO?

– if we focus on cooling areas full of surface blood vessels such as hands, feet, armpits, scalp we can try and stay cool. This could be dipping then in cold water, putting cool packs under the armpits or on the scalp, using other fans, sprays and cooling aids.

-Avoiding Certain foods and drinks such as spicy food, alcohol, and caffeine can be helpful as they all cause vasodilation, and in turn flushing.

-Avoiding Stress as this increases our heart rate which in turn causes blood vessels changes and triggers heat and sweat receptors . This is where relaxation techniques and CBT can help.

*Reducing our core body temperature* . Have you ever noticed how drinking hot drinks or food can make you feel warmer? When we already feel hot, we want to be doing the opposite. What types of food we eat also makes a difference-Digesting food takes energy which in turn produces heat so eating light meals thats aren’t high in sugar or processed carbohydrates means we need to burn less energy and less heat is produced.

When you are hot, you may think energy drinks are good as they help replace the electrolytes we lose through sweat but infact they are usually full if sugar so it is better to drink water and skimmed milk. 

*longer term benefits*

Reducing smoking- it is thought that smoking can trigger hot flushes as it reduces oestrogen levels . Low oestrogen levels leads to menopause symptoms such as flushes so stopping smoking can provide long-term benefits for symptom control( as well as many other benefits)

Weight loss- increased fat storage uses energy and as described above, this in turn produces heat. So by having a healthy BMI (body mass index) can help reduce this effect.