Hot flashes are an extremely disruptive symptom for many women in perimenopause. While simultaneously uncomfortable and hard to conceal, this symptom is one of the most common of this life change. We don’t fully know why hot flashes occur, but changing hormone levels likely alters the hypothalamus’s function, which is the part of the brain that regulates body temperature. While we can’t do too much about fluctuating hormones aside from hormone replacement therapy (which doesn’t work for all), there are hot flash cooling products that may make a big difference in how you experience this symptom. Here, we compile 7 hot flash relief products to try.

#1 Cooling Clothing

New technology is emerging in the clothing industry, and it is targeted specifically at women who need some extra cooling and moisture-wicking during perimenopause. Because clothes are next to our skin, what we wear can make a big difference in our temperature regulation. 

One of the favorite cooling clothing brands of the perry community is the U.K.’s Become and their U.S. sister brand Coolibrium. These companies make comfortable tops and nightgowns that keep your temperature steady throughout the day and night. Indeed, the fan-favorite is the nightgown, which helps keep your body cool at night. So, if you struggle with night sweats (and night sweats anxiety, yep – it’s a real thing), this may just be the ticket to a better night’s rest. 

Head over to the perry Product Reviews page to see what real women in perimenopause say about these items. 

#2 Hot Flash Cooling Mist 

Many cooling mists are easy to carry on the go and are also a perfect way to cool down and recover after a hot flash. Made with ingredients to not only cool your skin but deodorize it too, these mists can make you feel fresh and revived without needing to put anything in your body. 

You will likely run across different types of mists, but two brands mindfully make them for addressing hot flashes. A few of our favorites include the Gone In A Hot Flash Cooling Mist by Womaness, which is a menthol-free option, making it possible to use them over your makeup or more intimate zones. Another favorite from Pause Well Aging, which has a menthol-derivative for extra cooling, is designed specifically to target your pressure points to provide instant relief. 

#3 Menopause supplements

There are numerous menopause supplements on the market. Many target multiple menopausal symptoms by creating balance in your hormones, whereas others address only one symptom. It can be hard to pick a menopause supplement, but the first place you can start is by talking to your doctor to see what they recommend. If they don’t have a specific recommendation, you can always look at online reviews from popular retailers. 

Estroven and Amberen are two common supplements that offer multi-symptom relief. When considering any supplement, be sure to look at all the ingredients and verify with your doctor that none will interfere with other medications you are taking.

#4 Neck Cooling Tube

A neck cooling tube can be a great way to cool down if you have access to a fridge, freezer, or even an ice bucket. Providing cold around your neck is a great way to cool your whole body down pretty quickly, which is why we like something designed to go around your neck. Don’t hesitate to also reach for an ice pack or an ice cube to target the back of your neck. And while you are at it, also apply it to your inner wrists. 

#5 Herbal Supplements 

Many menopause supplements contain a concoction of herbal ingredients. But sometimes, you don’t want a mix of a lot of different things entering your body. So, you can find specific herbs that may have some effectiveness against hot flashes. While there are few clinical studies focusing on the efficacy of herbal supplements against hot flashes, we know some herbal supplements have evidence of helping curb hot flashes.

According to the North American Menopause Society, herbal supplements that may help with hot flashes include:

• Black cohosh
• Red clover
• Ginseng
• Kava
• Dong Quai
• Evening Primrose Oil

Bear in mind that even though something is considered natural or plant-derived, there can still be risks. So, use with caution and consult your doctor if you take any other medications. 

#6 Handheld fan

Sometimes, you just need to get some air. And when that doesn’t naturally come to you, sometimes you have to create your own breeze. You can find discrete handheld fans that fit in your purse. Some can even be powered by your phone or have water that they mist at you. Either way, having a handheld fan (or just going for a full-blown fan at your workstation) can make you more comfortable as you go about your day. 

#7 Hot Girl Pearls

Ready for a delightful way to keep yourself cool while looking fabulous? We love the design behind the freezing cooling jewelry from Hot Girl Pearls. Much like a cooling neck wrap, these pearl and stone necklaces and bracelets can be frozen and keep their cool (and yours) for 4 hours. And because they are discreet, you can wear them to even the most sociable events like weddings. 

Have a hot flash cooling product you love? Let us know in the perry community or leave a product review here. 

Disclaimer: This is not medical advice, does not take the place of medical advice from your physician, and is not intended to treat or cure any disease. Patients should see a qualified medical provider for assessment and treatment.

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