17 Cooling Products for Hot Flashes During Menopause & Perimenopause

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If you’ve experienced symptoms of menopause and perimenopause — from brain fog, fatigue, and mood swings to vaginal dryness, weight gain, and muscle aches — you know how that transitional period sometimes requires a few hacks and trusty products to help keep a body cool, calm, and collected.

Hot flashes, which are sudden flares of heat, sweating, and flushed skin that can be as quick as a minute to as long as five, are one of the most notoriously uncomfortable symptoms that can disrupt your day — or night. Up to 80 percent of people in menopause experience hot flashes and how long you could be affected varies, from several months to past post-menopause.  

“Hot flashes are due to a drop in estrogen levels during perimenopause and menopause,” says Dr. Mindy Pelz MD, a women’s health expert, lifestyle advocate, and the author of The Menopause Reset. “Estrogen regulates your hypothalamus, the part of your brain that controls body temperature. As estrogen drops, your hypothalamus has trouble regulating body temperature, which is why you may experience hot flashes.” 

Per Dr. Kameelah Phillips, MD, a board certified OB-GYN in New York City and the founder of Calla Women’s Health, in response to the abrupt change in estrogen, the hypothalamus “thinks” you’re too warm and starts to cool off the body, hence the hot flash. “Blood vessels against the skin start to dilate in an effort to release heat and the result is flushed skin, sweating, and occasionally heart palpitations,” says Dr. Phillips.

Stress, alcohol, and certain medications and food can be co-factors in the occurrence of hot flashes, as well as other symptoms of menopause, adds Dr. Karen Toubi, MD, a board certified OB-GYN in Beverly Hills, California and a certified Cliovana expert. “Treatment of menopause and perimenopause is individual, so talk to your doctor about the appropriate methods to help you live a life of vitality.” Proven treatments to help symptoms include hormone therapy, hot flash medication, and lifestyle changes.

While there are other symptoms that might also need your attention (vaginal dryness, mood changes, chills and sleep issues, to name a few), the hot flashes women experience are one of the most common symptoms. If you’re one of the many struggling with them, check out our picks of comfortable, cooling products for people experiencing menopause- and perimenopause-related hot flashes, day or night.