Hot flushes and night sweats

Don’t be embarrassed by a flush. The moment you feel one coming on, stop what you’re doing. Take several slow, deep breaths and try to relax. This helps to reduce the severity of the attack.

If possible, drink a glass of cold water and sit still until the flush passes.

Wear layers of thin clothes that you can easily strip off when you feel yourself getting hot.

Keep your bedroom cool at night and keep a fan, wet wipes and a cold drink by your bed. Use cotton sheets and pillowcases, and wear cotton night clothes.

Eat small, regular meals. The heat generated by the process of digesting a large meal can sometimes bring on a flush.

Cut down on alcohol, caffeine, hot drinks and spicy foods, as these can all bring on flushes.

Exercise regularly.

Quit smoking. Research shows that it increases the risk of flushing.

Include plenty of isoflavones and polyunsaturated fats in your diet. Research shows that about 100mg of isoflavones a day can control severe hot flushes. This should be consumed through both food and supplements. A regular intake of isoflavones helps keep blood oestrogen levels elevated. As a rough guide, there are approximately 20mg of isoflavones in a 250ml glass of soy milk,

10mg in a 125g portion of soy yogurt or dessert, 25mg in 100g of tofu and 7mg in a tablespoon of organic golden flaxseeds.