PCOS and Hot Flashes: The Connection and Relief Tips

Dealing with polycystic ovary syndrome (PCOS) means managing a lot of symptoms. Even though people most commonly associate PCOS with irregular periods and infertility, there’s a lot more to it! This hormonal condition can impact so many systems of the body—from reproductive health and energy levels to brain function and metabolism. This is why naturally healing PCOS can significantly improve a Cyster’s quality of life!

Aside from infertility and irregularity, some symptoms of PCOS that women hope to naturally reverse are weight gain, acne, fatigue, excessive facial hair, and yes, those random hot flashes. I’ve covered pretty much every PCOS symptom, but I haven’t yet discussed hot flashes! And, in order to target the symptoms you want to heal, you first have to understand where they’re coming from.

So, today, I’m discussing why women with PCOS experience hot flashes. I’ll also give you some tips on finding relief from this frustrating (and sweaty) symptom. And, luckily, there’s lots of them!

PCOS and Hot Flashes: The Connection and Relief Tips

Hot flashes are sudden, intense, and can be seriously irritating. Even though they only last a few minutes, they can be embarrassing and inconvenient—especially when they cause heavy sweating or wake you up in the middle of the night.

Not knowing when they’ll strike can also leave you feeling anxious or self-conscious. All around, getting hot flashes under control is a must when you’re healing from PCOS.

Here’s what you need to know to find relief:

How Can PCOS Cause Hot Flashes?

Fluctuations in Estrogen Levels 

Estrogen actually plays a key role in the hypothalamus, which acts as your brain’s thermostat. So, rapid changes in estrogen or chronically low estrogen can hinder your body’s ability to properly regulate temperature. Cue hot flashes! 

Fluctuations in estrogen are common with PCOS because of other hormonal imbalances that trigger a domino effect on all sex hormones. Low progesterone and high androgens, for example, make estrogen levels unstable, leading to hot flashes and other difficult PCOS symptoms. 

Insulin Resistance

Up to 80% of women with PCOS struggle with insulin resistance. This is when your body doesn’t respond correctly to glucose. Instead of transforming sugar into energy, it’s absorbed into the bloodstream and stored as fat. As blood sugar levels rise, it actually triggers the body to produce more androgens, leading to those pesky estrogen fluctuations I mentioned. 

Unfortunately, insulin resistance does more harm than that. High insulin can also lead to chronic inflammation and high cortisol (stress levels), which can make hot flashes more intense and frequent. 

Thyroid Dysfunction 

There’s a strong relationship between PCOS and thyroid dysfunction, and the thyroid is also responsible for body temperature regulation! That means Cysters with thyroid issues often experience hot flashes and temperature dysregulation. 

On top of that, thyroid hormones affect estrogen levels, worsen insulin resistance, and influence the hypothalamus, which all contribute to hot flash symptoms and heat sensitivity.

What Does a Hot Flash Feel Like When You Have PCOS?

Hot flashes feel like a sudden rush of intense heat that starts in your chest or face and then spreads throughout your body. If you’re not sure if you’re feeling hot flashes, symptoms to watch for include:

• Skin flushing or turning bright red
• A rush of heat that makes you feel like you’re burning up
• Profuse sweating on your face, neck, and chest
• Night sweats that disrupt your sleep
• A rapid or pounding heartbeat
• A chill or shivery feeling once the heat passes
• Feelings of anxiety or restlessness during the episode

How to Reduce Hot Flashes When You Have PCOS

Discuss medication and hormonal therapy side effects with your doctor.

The first step to easing hot flashes is to discuss other potential causes with your doctor. It’s possible that medications, hormonal therapies, or other PCOS management techniques are causing the hot flashes. If that’s the case, talk to them about natural ways of managing PCOS instead.

Balance insulin levels with a gluten- and dairy-free anti-inflammatory diet. 

The right foods don’t just target PCOS at the root—they heal from the inside out. When you’re eating to heal your body, you can reverse symptoms and even reduce your risk of long-term complications, like type 2 diabetes and sleep apnea. As a PCOS dietitian, I recommend a gluten- and dairy-free anti-inflammatory diet. This is an excellent approach to prioritizing lean protein, healthy fats, complex carbs, and plenty of other nutrient-dense ingredients. 

And, before you say it—no, this balanced diet isn’t restrictive! We’re not obsessing over calories or cutting all your favorite foods. Download The Cysterhood app to find PCOS-friendly versions of pizza, pasta, tray bakes, desserts, snacks, cocktails, and so much more. You can even build your own meal plan and holistic PCOS healing routine all on the app. Check it out!

Drink plenty of water and herbal tea while avoiding caffeine and alcohol. 

What you eat is important, but so is what you drink. Staying hydrated and drinking herbal teas, like our Testosterone Relief Tea, can support hormone balance, reduce inflammation, and help improve insulin sensitivity.

On the other hand, caffeine and alcohol can work against your healing goals. When trying to manage symptoms, it’s best to avoid anything that spikes blood sugar, raises cortisol, or triggers inflammation. So, do your best to limit caffeine and alcohol as much as possible.

Practice stress management with meditation, acupuncture, and walks. 

Cortisol, AKA stress hormones, wreaks havoc on the body. Elevated cortisol levels can increase insulin resistance and inflammation, which ‌throws estrogen out of balance. That hormonal chaos can lead to hot flashes and worsen other PCOS symptoms, too!

To start feeling like yourself again, it’s important to manage stress and keep cortisol in check. Here are some of my favorite ways to unwind and support hormone balance:

• Do daily meditation 
• Try acupuncture 
• Get out in nature
• Walk 30 minutes a day 
• Practice deep breathing 
• Do yoga or stretching 
• Start journaling 
• Engage in creative outlets

Exercise regularly with slow-weighted workouts. 

You guessed it—exercise is another powerful way to naturally address estrogen fluctuations and other root causes of PCOS. But, trendy high-intensity, high-volume exercises can spike cortisol and adrenaline, which worsen PCOS symptoms like hot flashes.

Instead, focus on slow-weighted workouts that prioritize gentle strength training over heart-pounding cardio. These types of exercises support hormone balance without overwhelming your system.

You can find plenty of PCOS-friendly workouts in The Cysterhood app! Following these routines will help you get the most out of your workouts without triggering unwanted symptoms.

Get better rest by improving your sleep hygiene. 

Sleep is essential for maintaining hormone balance and regulating blood sugar levels. This means that if you feel like you’re not getting the best quality rest, it’s time to reassess your routine. And it isn’t just about getting a full eight hours a night—it comes down to how well you’re sleeping. Quality sleep is essential for giving your body the support it needs to heal.

You can try things like setting a sleep schedule, turning screens off early, getting plenty of sun during the day, and creating a bedroom oasis. You can find more ideas in my post: “How to Sleep Better with PCOS.” 

Remove endocrine-disrupting chemicals from your home. 

Endocrine disruptors are chemicals in everyday products that interfere with hormonal balance by blocking or mimicking their signals. Ditching as many endocrine-disruptors as possible will help your endocrine system maintain proper balance. Here are some endocrine disruptors to remove:

• Plastic bottles and food containers 
• Synthetic fragrances 
• Non-stick cookware
• Conventional cleaning products 
• Flame-retardant-treated furniture and textiles
• Receipts 

Take supplements like Ovasitol, berberine, omega-3, and a multivitamin.

The right nutrients can be a game-changer for healing PCOS. Taking a few strategic supplements daily, alongside your natural lifestyle changes, can leave you feeling better than you ever thought possible. Below are the supplements I recommend for women with PCOS seeking relief from hot flashes and other symptoms:

You can get all these NSF-certified, PCOS-friendly supplements at Ovafit! 

Avoid triggers like spicy foods and hot environments.

Though spicy foods and warm environments aren’t the root cause of hot flashes, they can definitely make them worse. So, as you focus on healing from within, be mindful of any triggers or sensitivities that may increase your symptoms.

Wear breathable clothing and use fans and cold packs.

Lightweight, breathable clothing, fans, and cold packs are other ways you can manage your hot flashes while you work on naturally reversing your PCOS. Eventually, we hope hot flashes are a thing of the past, but for now, keep yourself cool and comfortable. 

Fluctuations in estrogen cause hot flashes, but it can be reversed! 

Hot flashes are a common symptom of PCOS linked to hormone imbalances, but relief is possible. In fact, you can reverse PCOS altogether and live symptom-free by focusing on balanced nutrition, lifestyle adjustments, stress reduction, and targeted supplements. A consistent, natural approach makes a real difference over time!

Not convinced these are the root issue of your hot flashes? You could be going through menopause. Hot flashes are really common during this transition and require a different approach to find relief. For more on this, check out our post on PCOS and menopause. 

Until next time—Stay cool, Cysters!