Stop! You don't need to take such drastic measures if you're feeling overheated by the menopause. Stay cool, calm and collected with our guide to what causes a hot flush and what you can do to turn down the heat. And see what our readers in the menopause forum have to say, too

Dr Bob Freedman, Professor of Psychiatry and Obstetrics and Gynaecology at Wayne State University School of Medicine in Detroit, has spent 20 years studying hot flushes. ‘Although falling oestrogen levels are a primary factor, they're not the only one as we've found similar levels of oestrogen in women who do and do not suffer from flushes,' he says.

He believes oestrogen withdrawal affects the master gland in the brain that controls temperature regulation. Research has shown that levels of a substance in the brain called noradrenaline are higher in women who have hot flushes compared with those who don't. Increased noradrenaline seems to narrow the neutral temperature zone between sweating and shivering - from about 0.4ºC wide, to almost zero - so you become sensitive to slight changes in temperature. The result is that blood vessels dilate, blood flow to the skin is increased, raising your temperature, and your body starts sweating to cool you down.

Try to avoid warm or stuffy rooms. Carry a traditional or battery-operated fan to keep you cool. At night, choose cotton sheets and have several layers so you can adjust your bedding depending on how hot you feel, and make sure the room is cool. You may want to sleep in a separate room every now and then to enable your partner to have an undisturbed night.

Make food rich in phyto-oestrogens (POs) part of your daily diet. There's evidence that they can lessen hot flushes and sweats and may also help maintain bone density. Soya products, chick peas, lentils, mung and aduki beans are rich in POs called isoflavones. Menopause expert Marilyn Glenville recommends 40mg isoflavones daily. 250ml soya milk contains 20mg isoflavones, a soya yogurt 12mg. But don't overdo it as too much can reduce the effectiveness of certain vitamins and reduce iron levels.

Choose light layers of clothing that can be easily taken off and put back on as the temperature changes. Cotton is good at absorbing perspiration yet still keeping you warm after a flush has passed.

Some women find it helpful to keep the neck area bare, by avoiding collars and wearing V-necks, with a scarf to take off if necessary.

Black cohosh is a member of the large buttercup family of plants. In its dried form it is used as a supplement to treat menopausal symptoms. Nutritional therapist Dr Marilyn Glenville suggests a combination of self-help and herbal remedies to relieve symptoms of the menopause. ‘There's good scientific evidence that black cohosh can effectively relieve night sweats and hot flushes.'

One reader who's tried it says: 'I've been back on the black cohosh for a week and the sweats are beginning to reduce. They won't stop completely but it does mean I don't usually have to get up twice a night to change my nightclothes, the bedding, pillow etc., and frequency through the day is reduced drastically'

Menovital is a supplement formulated for menopausal women. It contains vitamins and minerals, as well as agnus castus and white willow extract.

£10.84 for 60 tablets, from Amazon.

One reader who tried it says: 'I have been taking Menovital for a while now. It is a mixture of all those things which are supposed to help. AND THEY DO! I sleep better, no hot sweats, moods are better, I cannot recommend this enough. These tablets aren't expensive either if bought online. Worth a try, but will take a couple of weeks to start working properly.'

If you're prone to unexpected hot flushes, try this cooling stick, with lavender, peppermint and eucalyptus essential oils. It's small enough to pop in a pocket, on hand to rub over pulse points or across the forehead to leave you feeling cool and calm.

Boots Expert Cooling Head Stick costs £4.07 from www.boots.com

Chillow is a thin cushioned pad that lies on top of a conventional pillow or just inside the pillowcase. It works by taking heat away from the body to prevent overheating - perfect for hot flushes.

Chillow works on the principle that water conducts heat away from the body 25 times faster than air. The Chillow feels soothingly cool to the touch as it takes heat from the body and dissipates it into the air.

One reader who tried it says: 'Wonderful to put behind me when sitting - I take it everywhere.'

Chillow costs £27.50 for the original; £32 for the Chillow Plus, and £19.95 for the Mini Chillow, from www.chillow.co.uk

When you're flushing, or you're stuck in a hot car, a coach or a sweltering airport lounge, you can cool off with a quick squirt of Magicool. This spray contains coolants and purified water. When you spray it the coolants rapidly turn to gas, expand and disappear after absorbing the heat of the water and your surroundings. The fine, chilled spray lands on the skin, cooling it, then slowly evaporates to cool you even more.

Magicool costs £5.15 at Amazon 

Share your experiences of coping with hot flushes - and any other aspect of the menopause - on our menopause forum. Click here to join in

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