Natural Hot Flash Remedies
Most hot flashes are not caused by a medical condition but by a normal response to women's hormonal fluctuations. They generally subside after the estrogen levels become more stable a couple of years after menopause. Certain environmental conditions, foods and habits tend to trigger hot flashes. There are medications to help eliminate or lessen the occurrence and severity of hot flashes, but some women are concerned about the potential health risks of chemically produced hormones, and therefore choose to use natural remedies 1.
Herbal Remedies
Some women find relief from herbal remedies—either alone or in a blend. Black cohosh, dong quai, wild yam root, goldenseal, white willow, sage and white peony are herbs that help cool the body, according to Dr. Susan Lark on the Project Aware website. These herbs can be found in health food stores, drug stores, some grocery stores and discount stores. For the most severe hot flashes, look for a prepackaged blend of these herbs.
- Some women find relief from herbal remedies—either alone or in a blend.
- Black cohosh, dong quai, wild yam root, goldenseal, white willow, sage and white peony are herbs that help cool the body, according to Dr. Susan Lark on the Project Aware website.
Plant Estrogens
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Hot flashes aren't as common in Asian countries, according to the Power-Surge website. The reason for this may be that Asian women typically consume soy beans, which contain phytoestrogens (plant estrogens). Eating a diet high in soy and byproducts of soy may help lessen the occurrence of hot flashes and night sweats. Soy nuts, tofu, soy milk and soy supplements can be found in most grocery stores.
- Hot flashes aren't as common in Asian countries, according to the Power-Surge website.
- The reason for this may be that Asian women typically consume soy beans, which contain phytoestrogens (plant estrogens).
Foods and Nutritional Supplements
Since hot flashes cause the loss of vitamins B and C, magnesium, calcium and potassium, adding foods and nutritional supplements with those nutrients may provide some relief. To get these vitamins and minerals from food, eat a diet with a variety of fruits, vegetables and dairy products.
Diet Changes
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Many women have found that eliminating or limiting white flour, white sugar and alcohol helps reduce the severity and number of hot flashes. Other foods that may trigger hot flashes include hot peppers, caffeine, tomatoes, citrus and saturated fats.
Stay Cool Physically and Emotionally
Try to maintain your environmental temperature at a cool level. Avoid wearing thermal clothing, wool, turtlenecks and polyester. Cotton and natural fabric blends breathe and help wick moisture from the skin. At night, use a thin sheet and leave the blanket at the foot of the bed.
Avoid unnecessary stress. If you have a high stress job or personal life, you may find some relief by practicing yoga, biofeedback and meditation. Regular workouts will also help you deal with stress, which may lessen the occurrences of hot flashes.
- Try to maintain your environmental temperature at a cool level.
- If you have a high stress job or personal life, you may find some relief by practicing yoga, biofeedback and meditation.
Related Articles
References
- Breast Cancer: All About Hot Flashes
- Project Aware: Remedies for Menopausal Symptoms
- Introduction to Menopause. Johns Hopkins Medicine.
- Menopause Treatment. Office on Women’s Health. US Department of Health & Human Services. 2019.
- Chen MN, Lin CC, Liu CF. Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric. 2015;18(2):260-9. doi:10.3109/13697137.2014.966241
- Menopause: Non-Hormonal Treatment & Relief for Hot Flashes. Cleveland Clinic. 2017.
- Pachman DR, Jones JM, Loprinzi CL. Management of menopause-associated vasomotor symptoms: Current treatment options, challenges and future directions. Int J Womens Health. 2010;2:123-35. doi:10.2147/ijwh.s7721
- Carroll DG, Lisenby KM, Carter TL. Critical appraisal of paroxetine for the treatment of vasomotor symptoms. Int J Womens Health. 2015;7:615-24. doi:10.2147/IJWH.S50804
- Stubbs C, Mattingly L, Crawford SA, Wickersham EA, Brockhaus JL, Mccarthy LH. Do SSRIs and SNRIs reduce the frequency and/or severity of hot flashes in menopausal women. J Okla State Med Assoc. 2017;110(5):272-274.
- Bailey TG, Cable NT, Aziz N, et al. Exercise training reduces the frequency of menopausal hot flushes by improving thermoregulatory control. Menopause. 2016;23(7):708-18. doi:10.1097/GME.0000000000000625
- Bailey TG, Cable NT, Aziz N, et al. Exercise training reduces the acute physiological severity of post-menopausal hot flushes. J Physiol (Lond). 2016;594(3):657-67. doi:10.1113/JP271456
- Natural Remedies for Hot Flashes. North American Menopause Society.
- Hot Flashes: What Can I Do?. National Institutes of Health. US Department of Health & Human Services. 2017.
- Alyson Huntley, Ph.D., and Edzard Ernst, MD, Ph.D., FRCP(Edin). “A systematic review of the safety of black cohosh.” NAMS.
- Bailey, Cable, Aziz, Atkinson, Cuthbertson, Low, Jones. Exercise training reduces the acute physiological severity of post-menopausal hot flushes. J Physiol. 2016 Feb 1;594(3):657-67. doi: 10.1113/JP271456. Epub 2015 Dec 30.
- Cleveland Clinic. Non-Hormonal Ways to Cope with Hot Flashes & Menopause.
- John Hopkins Medicine. Introduction to Menopause.
- S. Ziaei, A. Kazemnejad, M. Zareai. The Effect of Vitamin E on Hot Flashes in Menopausal Women. Gynecol Obstet Invest 2007;64:204-207.
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Writer Bio
Debby Mayne started writing professionally in 1992. Her work has appeared in regional parenting magazines and she has been managing editor of the magazine, "Coping with Cancer." She was also fashion product information writer for HSN. During college, Mayne worked as an instructor at a fitness center. She holds a Bachelor of Science in health, PE and recreation from the University of Southern Mississippi.