When hot flashes strike, it’s like your internal thermostat suddenly goes haywire. Red patches creep up from your neck and chest to your face, and you break out in a sweat. Hot flashes are a common and frustrating side effect of hormone therapy, chemo, and other cancer medications. Sadly, there’s no magic cure for these “power surges,” but we do have some practical tips to help you experience them less often—or at least cope better when they hit.

Hot flashes after chemo or hormone therapy: what causes them?

Why do chemo or hormone treatments cause hot flashes, and what exactly happens in your body during one? These treatments temporarily disrupt your estrogen production. A drop in estrogen affects the temperature-regulating center in your brain.

Even a small rise in body temperature—from stress or even just a cup of coffee—can make your thermostat overreact. Your body responds as if you’re overheating: blood vessels dilate to bring more blood to the skin, and you start sweating to release excess heat. And there it is: the dreaded hot flash!

Now that we understand why hot flashes happen, we can look at ways to prevent them and tips to make them more manageable.

Five tips to reduce hot flashes

Tip 1: keep moving

No need to dive into intense workouts. Gentle walking, cycling, or a few yoga poses can already make a difference. Love swimming? Even better! Being in the water can help keep hot flashes at bay. Exercise has many other benefits too: stronger bones, better sleep, and it’s one of the best remedies for stress and overthinking. Read more about exercising during and after chemo >>

Tip 2: avoid stress

Easier said than done, we know. Try to stay away from stressful situations or find coping strategies that work for you. Focus on your breathing, inhaling and exhaling slowly. Or clear your mind by taking a walk in nature. Letting go is key—Elsa from Frozen was right: let it go! If you still get a hot flash, don’t be too hard on yourself. Resisting it only adds stress and can actually make the hot flash worse.

Tip 3: limit coffee and alcohol

You don’t need to give up your daily cup of coffee, but be mindful. Both coffee and alcohol can trigger hot flashes or make them more intense. Instead, drink plenty of water. It flushes out toxins and keeps you well hydrated.

Tip 4: medication with your doctor’s guidance

Many women with menopausal symptoms use hormone replacement therapy. But when your hot flashes are caused by chemo or hormone therapy, don’t just reach for any remedy. Always discuss options with your doctor or gynecologist, and never take medication—natural or homeopathic—without professional advice. In recent years, some doctors have prescribed antidepressants for patients struggling with extreme hot flashes during hormone therapy. Again: don’t start anything without consulting your doctor.

Tip 5: acupuncture

We’ve tried it ourselves without success, but others swear by it. Science is still undecided, but it might be worth a try.

 

Five tips to keep your body (and mind) cool during a hot flash

Tip 1: wear natural fabrics

Synthetic materials like polyester or acrylic can make you sweat more. Choose natural fabrics such as cotton, linen, wool, viscose, modal, or tencel. Layer your outfit so you can easily remove a layer when a hot flash hits. The same goes for your headwear: opt for hats and scarves made from natural materials. We’ve been fans of high-quality viscose and cotton for years. Summer tip: our Audrey wraps and Hannah headscarves are reversible. If one side gets damp, just flip it and let it air-dry.

Tip 2: carry a water spray bottle in your bag

You might wish you could stick your head in the fridge, but this is the next best thing. A small spray bottle lets you mist your face, chest, and wrists whenever you need cooling. Bonus tip: there are special cooling towels that give instant relief—super handy! At home, keep your spray bottle and towel in the fridge for an extra-refreshing effect.

Tip 3: cool down with a fan or hand fan

In warmer climates, you’ll see this everywhere: a simple fan or mini electric fan creates a light breeze and helps you cool down. No fan handy? A piece of cardboard will do in a pinch!

Tip 4: use a natural deodorant

We swear by deodorants without aluminum, parabens, or alcohol. They don’t block sweat but prevent unpleasant odors. Choose a roll-on instead of a spray and keep it in your bag. That way, you can apply it discreetly—no loud “pssshhhht” sounds. ;-)

Tip 5: sleep in cotton sheets

The same rule for clothing applies to bedding. Go for natural materials like cotton or linen for your sheets and duvet covers. Extra tip: keep your water spray bottle by your bed. When a hot flash wakes you up, mist your face and body to cool down instantly.