Hot flashes natural remedies to help you deal with themmenopausal symptoms.
hot flashesA rapid heat wave on the skin lasting 30 seconds to 5 minutes that causes sudden sweating, increased heart rate, and redness of the face and neck.
If you have hot flashes, several natural remedies can help, including relaxation, avoiding trigger foods, using acupuncture, trying mind-body techniques, and more.
This article discusses seven natural remedies for hot flashes that can help you combat menopausal symptoms. Before you start taking any new supplements, talk to your doctor to make sure they are safe for you.
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Ways to Relieve Menopausal Hot Flashes
clam down
There are several ways to stop hot flashes quickly and stay cool throughout the day and night, such as:
- Wear layers of clothing so you can easily undress when it starts to get hot
- Wear natural fibers (cotton, silk, and linen) rather than synthetic fibers (polyester, rayon, and nylon)
- Bring a portable fan to use when the heat hits
- Cool the neck quickly with cold water and a cooling towel
- lower bedroom temperature at night
- drink a small amount of cold water before bed
- Make bedding so it can be adjusted as needed and turn on the fan
avoid trigger
For some people, certain foods or drinks can trigger hot flashes or make them worse.
- Avoid alcohol, caffeine, and spicy foods. They can make menopausal symptoms worse.
- Review your medicines with your doctor. Certain medicines for high blood pressure and cholesterol are known to cause hot flashes.
If your hot flashes seem to get worse after consuming these foods or drinks, try to eliminate the suspected trigger and see if the flashes go away.
Soy and Breast Cancer
acupuncture
Acupuncture is a procedure in which a doctor stimulates certain parts of the body using very thin needles.
Several studies have shown that acupuncture can be effective in treating hot flashes, with one study finding that acupuncture reduced hot flashes by as much as 36.7%.A review of 12 studies found that acupuncture reduced menopausal hot flashes compared with no treatment.
However, the researchers caution that most studies were small and not always well designed, so more research is needed.
mind-body approach
mindfulness trainingis an exercise that helps people pay attention to their feelings and bodily experiences in order to gain more control over their thoughts.
More research is needed to see if mindfulness can help reduce the frequency and severity of hot flashes.However, there is evidence that the practice can improve anxiety and depression symptoms and sleep quality after menopause.
Hypnosis—a trance state in which a person is hypersensitized to suggestion—can also be an effective mind-body technique for reducing hot flashes. The 2019 review sums it up like thishypnosisAs a mind-body approach, it has consistently been shown to be clinically significant in reducing hot flashes.
i am food
i am food(soybeans, soy milk, tofu, and tempeh) are good sourcesPhytoestrogens- Estrogen-like compounds found in plants that are structurally similar to estrogen. Phytoestrogens act like a weak estrogen in the body, so they could theoretically reduce hot flashes.
Studies have shown mixed results on whether soy can help relieve hot flashes. A 2015 review found that five studies found no effect of phytoestrogens on hot flashes compared with a placebo, while 10 other studies found that phytoestrogens significantly reduced hot flashes compared with placebo.
black cohosh
an herb with estrogen-like properties,black cohoshRelieves symptoms of hot flashes.
It may be effective when used in specific product formulations (Remifemin, Phyopharmica/Enzyme Therapy), but a 2012 review of 16 studies concluded that there was no significant difference between black cohosh and placebo in hot flash frequency, and There is insufficient evidence to support black cohosh for treating menopausal symptoms.
Due to its hormonal effects, this herbal supplement should only be used with a doctor's approval.
Dietary Supplements to Help Manage Menopausal Symptoms
red clover
red cloverIt belongs to the legume family (peas and beans) and contains isoflavones — compounds that are structurally similar to estrogen. Boosts red clover extract to relieve hot flashes and other menopausal symptoms.
An analysis of eight clinical trials found that people who took red clover had fewer hot flashes compared with those who took a placebo.A 2016 review concluded that taking red clover might reduce the frequency of hot flashes, especially in women with severe hot flashes (five or more per day), but more clinical trials are needed to confirm these findings.
Natural Medicines Safety Facts
Always remember that natural does not necessarily mean safe. Many herbs, plants, and dietary supplements interact with medications or may negatively affect your health. Natural methods are not without risks, and the more you know, the better you can choose treatments that will keep you safe and protected.
Before you decide to use alternative and complementary medicines for hot flashes, talk to your doctor and read the possible side effects and warnings of any medicine you're considering.
Abstract
Natural remedies can prevent or reduce the severity of hot flashes. First, it's important to take steps to avoid heat triggers and make sure it stays as cool as possible.
You can also try eating soy products or taking black cohosh or red clover. These herbs contain estrogen-like compounds that can help reduce hot flashes. Some people have also had success with acupuncture and mind-body therapy.
Always consult your doctor before trying any natural remedies.
A word from Verywell
Menopause can bring many unpleasant effects, including hot flashes. Natural remedies for hot flashes can help relieve symptoms, and it's important to use them safely. Some supplements may interfere with prescription medications or cause problems if you have other medical conditions, so check with your doctor before starting any new supplements or herbal remedies.
How to treat menopause
12 springs
Verywell Health uses only high-quality sources, including peer-reviewed research, to support the facts in our articles. read ourediting processLearn more about how we fact check and ensure our content is accurate, reliable and trustworthy.
Johns Hopkins Medicine.Did I just have a hot flash? I am 44 years old!
National Institute on Aging.Hot flashes: what should I do?
National Center for Complementary and Integrative Health.Acupuncture Significantly Relieves Menopause-Related Symptoms in Clinical Practice.
Da C、Francuski SD、Xue CC、Pirotta M、Teede H.Acupuncture and moxibustion for menopausal hot flashes: an update of clinical evidence and its relevance for decision-making.menopause. 2017；24(8)：980-987。 doi:10.1097/GME.0000000000000850
Chen TL, Chang SC, Huang CY, Wang HH.Effectiveness of mindfulness-based interventions on quality of life and menopausal symptoms in menopausal women: a meta-analysis.J Psychosom Research. 2021；147：110515。 doi:10.1016/j.jpsychores.2021.110515
Xiao C, Mou C, Zhou X.Effects of mindfulness meditation training on anxiety, depression and sleep quality in perimenopausal women.Nan Fang Yi Ke Da Xue Xue Bao.2019;39(8):998-1002。 doi:10.12122/j.issn.1673-4254.2019.08.19
Johnson A, Roberts L, Elkins G.Complementary and Alternative Medicine for Menopause.Journal of Integrative Medicine based on J Evid. 2019;24:2515690X19829380。 doi:10.1177/2515690X19829380
Chen Min, Lin CC, Liu CF.Efficacy of phytoestrogens on menopausal symptoms: a meta-analysis and systematic review.menopause. 2015;18(2):260-269. doi: 10.3109/13697137.2014.966241
Leach MJ, Moore V.Black cohosh (Cimicifuga spp.) for menopausal symptoms.Cochrane Database System Revision. 2012;2012(9):CD007244. Published September 12, 2012 doi:10.1002/14651858.CD007244.pub2
National Center for Complementary and Integrative Health.red clover.
Canadas W, Baranska A, Blaszczuk A.Evaluating the clinical relevance of red clover (Trifolium pratense L.) extract for relief of hot flashes and menopausal symptoms in perimenopausal and postmenopausal women: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2021;13(4):1258.
Ghazanfarpour M、Sadeghi R、Roudsari RL、Khorsand I、Khadivzadeh T、Muoio B.Red clover for hot flashes and menopausal symptoms: a systematic review and meta-analysis.Journal of Obstetrics and Gynecology. 2016;36(3):301-311. doi: 10.3109/01443615.2015.1049249
backKate Bracey, RN, NP
Kate Bracy, RN, MS, NP, is a RN and Nurse Practitioner specializing in women's health and family planning.
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FAQs
Hot Flashes Natural Remedies That Really Work? ›
4 Remedies For Hot Flashes
Lifestyle modifications, including exercise, avoiding caffeine, alcohol, and spicy foods, and dressing in layers can help relieve hot flashes. Practice slow, deep breathing if you feel a hot flash coming on. Some women find relief through meditation and other stress-reducing techniques.
- Keep cool. Slight increases in your body's core temperature can trigger hot flashes. ...
- Watch what you eat and drink. Hot and spicy foods, caffeinated beverages and alcohol can trigger hot flashes. ...
- Practice mind-body therapies. ...
- Don't smoke. ...
- Lose weight.
4 Remedies For Hot Flashes
Lifestyle modifications, including exercise, avoiding caffeine, alcohol, and spicy foods, and dressing in layers can help relieve hot flashes. Practice slow, deep breathing if you feel a hot flash coming on. Some women find relief through meditation and other stress-reducing techniques.
Black cohosh is among the most popular herbs for treating hot flashes and other menopausal symptoms. The root of the plant is used in capsules and, less commonly, tea. Both forms are found in most health food stores and available online.
What is the best drink for hot flashes? ›Hot Beverages Such as Hot Coffee, Hot Tea, Hot Chocolate
Iced herbal tea, seltzer, and cold water can keep that overheating down.
Certain antidepressants, called selective serotonin reuptake inhibitors (SSRIs), can reduce how often you have hot flashes and how bad they are. These medications include: Venlafaxine (Effexor®): This medication has been proven to be effective in several well-designed studies.
How can I increase my estrogen naturally? ›- Soy and other legumes. Soybeans and soy products are a rich source of isoflavones, one of the most important groups of phytoestrogens. ...
- Flaxseeds. ...
- Dark chocolate. ...
- Garlic oil supplements. ...
- Red clover. ...
- Vitamin D. ...
- DHEA.
Apple cider vinegar has alkalising properties that help your body to manage hot flushes, headaches and night sweats. Containing magnesium, a mineral essential for supporting bone health, it can also help with mood swings and depression as well as promote nerve function!
What is the Chinese medicine for hot flashes? ›Zhi bai di huang wan/temper fire: This is probably the most popular Chinese herbal formula for hot flashes. It is considered a kidney yin tonic that clears fire from the kidneys. Other symptoms would be low back pain, scanty dark urine, and low energy.
Does magnesium help with hot flashes? ›A pilot phase II trial of women with breast cancer who reported at least 14 hot flashes per week found that half of the participants were helped by magnesium supplementation. However, a larger randomized controlled study found that magnesium had no statistically significant effect on hot flashes.
What vitamin deficiency is good for hot flashes? ›
The Importance of Vitamin D
Estrogen imbalance: Vitamin D deficiency may lead to lowered estrogen levels, which can cause depression, hot flashes, mood swings and more.
Cooling foods: If you're suffering from hot flashes, so-called “cooling foods,” including apples, bananas, spinach, broccoli, eggs and green tea may help you cool down, according to Chinese medicine. A bonus: all of these foods are rich in nutrients and disease-fighting chemicals.
What vitamin helps with night sweats? ›For Menopause, the Vitamin E family is a proven remedy for hot flashes and night sweats. Naturally-occurring Vitamin E includes mixed natural tocopherols and tocotrienols, which work together to ease hot flashes, night heats, sleep disruption, bladder urgency and leaking, and other menopausal symptoms.
At what age do hot flashes stop? ›While women typically experience menopause in the 40s or 50s, a large number of women can experience hot flashes not only during menopause but well into their 60s, 70s, and even 80s.
What is the pressure point for hot flashes? ›Kidney 7 (Ki 7) " Located approximately 2 fingers breadth above Kidney 3. It is used to treat hot flashes and night sweats. Heart 6 (HT 6) This point is particularly good for night sweats.
When do hot flashes end? ›According to the conventional medical wisdom, menopause-related hot flashes fade away after 6–24 months. Not so, says a new study of women going through menopause. Hot flashes and night sweats last, on average, for about 7 years and may go on for 11 years or more.
How many hot flashes a day is normal? ›How Many Hot Flashes a Day Is Normal? While some individuals average one hot flash a day, others have one every hour all day and night.
Does ginger help with hot flashes? ›Ginger may help improve menopausal symptoms like hot flushes, improve digestion, and reduce nausea, it acts as an anti-inflammatory to ease pain and cramping, its cardioprotective, neuroprotective, bone protective, and immune regulating.
How much vitamin E for hot flashes? ›Ziaei et al. and Ataei-Almanghadim et al. supplemented 400 IU/day to included patients. In these studies the beneficial effect on hot flushes was also confirmed [25,26].
What drink increases estrogen? ›Alcohol like bourbon, wine, and beer contain phytoestrogens (estrogen-mimicking substances), which can raise your estrogen levels, worsening PCOS, endometriosis, and fibroid symptoms.
What are the signs of low estrogen? ›
- Hot flashes, flushes, and night sweats are the most common symptoms of low estrogen. At times, blood rushes to your skin's surface. ...
- Mood swings are another effect of low estrogen. You may feel sad, anxious, or frustrated. ...
- Thinning tissues may cause discomfort. Skin may appear more wrinkled.
Vitamins and minerals that play a role in hormonal balance and managing estrogen deficiency symptoms include B complex, vitamin C, vitamin D, calcium, magnesium, and boron. Herbs and dietary supplements, including dong quai, black cohosh, astragalus, and DHEA, may have a more direct effect on low estrogen levels.
Does drinking lots of water help with hot flashes? ›Drinking more (good) water is the one simple lifestyle change that can possibly improve brain function, make skin, hair, and nails healthier, reduce urinary urgency and bladder irritation, relieve menopause nausea and hot flashes, reduce the intensity and frequency of headaches, and ease menopause cramps.
Does aloe vera juice help hot flashes? ›Just apply directly to the area in which your hot flash is the worst and feel the benefits almost immediately. Aloe vera water/juice is also becoming increasingly popular, and many women feel that consuming this can help reduce their hot flashes. Tip: keep the aloe gel in the fridge between uses for added benefit.
What helps with hot flashes and weight gain? ›Choose more fruits, vegetables and whole grains, particularly those that are less processed and contain more fiber. In general, a plant-based diet is healthier than other options. Legumes, nuts, soy, fish and low-fat dairy products are good choices.
What is the black herb for hot flashes? ›Today, black cohosh is most commonly used for menopausal symptoms, including hot flashes (also called hot flushes) and night sweats (together known as vasomotor symptoms), vaginal dryness, heart palpitations, tinnitus, vertigo, sleep disturbances, nervousness, and irritability [5,6].
Are there herbs for hot flashes? ›Black Cohosh. The herb has been used to treat hot flashes and other menopausal symptoms for many years without permanent effects on estrogen receptors (20, 21). Terpene glycosides are the active compounds found in the plant roots.
What is the Indian medicine for hot flashes? ›Ayurvedic Remedies for Menopause
Chandanasava helps with hot flashes and UTIs because of vaginal dryness. Other coolants like shatavari (Asparagus racemosus), brahmi (Bacopa monnieri) and chandana (Santalum album) also show proven effects in controlling the symptoms.
It's recommended that adult women get 320 mg of magnesium per day from food or a supplement ( 31 ). For most people, excess magnesium intake from food does not pose a serious threat to health, as your body can excrete any excess through urine.
Is Ashwagandha good for hot flashes? ›Ashwagandha may alleviate some menopause symptoms, such as hot flashes and urinary symptoms.
Does melatonin help hot flashes? ›
Melatonin May Make Hot Flashes and Night Sweats Less Intense
Some research shows melatonin can lower these ratings. A small study that included 250 menopausal women found that after three months of melatonin treatment (3mg each night at bedtime), women rated their hot flashes as less intense.
B vitamins may also help with insomnia and possibly even reduce hot flashes. They are also important for cognitive functions. Recommended daily intake: For B6, 1.3 mg for women age 50 and younger and 1.5 mg for those 51 and older. For B12, 2.4 mcg for all adults.
What is the best over the counter medicine for hot flashes? ›One of the best menopause hot flash-relief products to try is Estroven Complete Care. The rhubarb root extract in this supplement helps replace the effects of estrogen, easing hot flashes, muscle aches, anxiety and other symptoms.
Does B12 deficiency cause hot flashes? ›What happens when you don't get enough B12? Your body can't make enough red blood cells. You're more likely to get a cold or the flu. You get hot flashes.
Why are my hot flashes getting worse? ›Why are my hot flashes getting worse? Several factors can make hot flashes worse, including shifting hormone levels, extra stress and anxiety, diet, infection, medical conditions, and certain medications. Hot weather and warm indoor environments can also make hot flashes worse.
Does lemon juice help with hot flashes? ›Citrus fruits (oranges, limes, lemons, citrons, grapefruit, kumquats, ugli fruit) were also reported to help reduce overall menopause symptoms.
Does sugar increase hot flashes? ›Over the years, through our clinical experience, we've found that eating sugar increases both the frequency and intensity of hot flashes. Research has also linked high blood sugars to more hot flashes.
What are the top 3 vitamins for menopause? ›There are 3 vitamins that are best for menopause: vitamin D, B vitamins and vitamin E. Vitamin D and B vitamins are important for supporting the nervous system which gets put under pressure during menopause. Vitamin D is also important for your bone health, whilst vitamin E is an essential nutrient for heart health.
How do I break my night sweats? ›Use a bedroom fan, sleep with your windows open, or crank up the air conditioning. Keep a cold pack under your pillow, then flip your pillow to rest your head on a cool surface. Avoid common night sweat triggers such as alcohol, spicy foods, caffeine and cigarettes or exercising immediately before bed.
Will my hot flashes ever go away? ›Hot flashes usually fade away eventually without treatment, and no treatment is necessary unless hot flashes are bothersome. A few women have an occasional hot flash forever.
How long does it take for magnesium to work for hot flashes? ›
Twenty-four patients were postmenopausal, and 15 patients reported duration of hot flash symptoms longer than 18 months. Of the 25, 17 patients escalated magnesium dose after 2 weeks of treatment. Hot flash frequency and score were both reduced significantly.
Does ginger stop hot flashes? ›Ginger may help improve menopausal symptoms like hot flushes, improve digestion, and reduce nausea, it acts as an anti-inflammatory to ease pain and cramping, its cardioprotective, neuroprotective, bone protective, and immune regulating.
Can turmeric help hot flashes? ›In addition, turmeric helps women managing some symptoms of menopause such as hot flushes and joint pain given its anti-inflammatory properties. Turmeric is known as a “warming” spice, promoting blood flow and stimulating digestion and therefore better nutrient absorption.