Hot flashes are the most common symptom of menopause. They can bring heat, discomfort, and stress. Here are natural ways to reduce their effects.
Hot flashes are one of the most common symptoms of menopause . While they vary in frequency and intensity for each individual, the sudden rise in body heat can cause discomfort, stress, and sleeping issues. Hormone replacement therapy and antidepressants can be used to treat hot flashes and should be discussed with your doctor. But there are also natural remedies that can help alleviate its effects.
What are hot flashes? Hot flashes, also known as vasomotor symptoms, are a symptom of menopause (when your ovaries stop producing eggs and you no longer menstruate). More than 80% of women experience hot flashes in menopause.
They can occur suddenly, causing a wave of heat and sweat in the face, neck, and chest. They’re also unpredictable and can last anywhere from one to five minutes. The intensity of hot flashes varies for each individual, from hot but not sweating to intense heat and profuse sweat that disrupts your daily life. Hot flashes may also cause chills and increase your heart rate.
They can also appear at night, known as night sweats, and lead to sleeping problems that impact your daily life, energy levels, productivity, and relationships.
Hot flashes can start on average during your late 40s and early 50s. You can also experience hot flashes before menopause begins, during perimenopause , when your reproductive organs gradually stop producing eggs. How long hot flashes last also varies by individual. They are most likely to fade after two years but can continue from seven to eleven years .
>>RELATED: Perimenopause vs. Menopause: What's the Difference?
What causes hot flashes? Hot flashes happen as a result of hormone fluctuation that occurs during perimenopause and menopause. Your estrogen levels drop, which changes how your brain perceives temperature. The hypothalamus, our body’s internal thermostat, becomes more sensitive to changes in body temperature. A slight change can cause your body to think it’s too hot, which opens up all the blood vessels in the skin and sweat glands to cool you down.
>>MORE: How Do Hormone Changes Affect Perimenopause Hot Flashes? (And How To Get Relief)
What are natural remedies for hot flashes? Natural remedies for hot flashes include lifestyle changes that can help address effects while they’re happening, and supplements that can help provide symptom relief.
Obesity and smoking are risk factors for hot flashes, so it's important to maintain a balanced, healthy lifestyle of exercise and a balanced diet. Dressing in light layers, carrying a portable fan and cold water, lowering room temperature at night or having a fan next to the bed, taking cold showers, and staying out of warm places are other small ways to relieve the discomfort of hot flashes whenever they occur.
If you’re looking to implement some supplements to alleviate side effects, here are some other natural remedies for hot flashes that can help. Please note that scientific studies on these natural remedies are limited, and do not have confirmed effectiveness on their link to reducing hot flashes. Consult your doctor about the best path for you.
>>RELATED: Unlocking Relief: 7 Perimenopause Vitamins for Managing Symptoms
Black cohosh Black cohosh, an herbal dietary supplement, has been linked to reduced effects of hot flashes and other menopausal symptoms like vaginal dryness and anxiety. While research hasn't identified its impact on hot flashes and night sweats with certainty, in one study , black cohosh proved more effective in treating hot flashes than the antidepressant Prozac.
Phytoestrogens Phytoestrogens are plant-derived compounds that bind to estrogen receptors and can naturally balance your estrogen levels and reduce hot flashes. Examples you can incorporate into your diet are soy, seeds, licorice root, nuts, and cruciferous vegetables like broccoli and Brussels sprouts.
Red clover Red clover is a wild plant part of the legume family. Legumes contain isoflavones (a type of phytoestrogen) that may produce a similar effect to estrogen in the body. While research has shown mixed results, some studies suggest that red clover may reduce hot flashes in menopausal women.
Dong Quai Dong Quai is a plant that has been used in traditional Chinese medicine for over a thousand years. You can find it in different forms like tablets or powder. There are few scientific studies to confirm its effectiveness, but some say it's helped reduce hot flashes and other menopausal symptoms.
Evening primrose oil Evening primrose oil is anti-inflammatory, an antioxidant, and has pain-relieving effects. Research has shown that evening primrose oil can alleviate menopausal hot flashes in their intensity and frequency.
Vitamin E Vitamin E also acts as an antioxidant and maintains heart health. It may provide relief from hot flashes.
Hot flashes: the bottom line As most women and people with uteruses experience hot flashes during menopause, it's important to find ways to manage the discomfort it brings. In addition to these natural remedies, practicing ways to manage stress, such as breathing exercises and alternative therapies like acupuncture, and maintaining a healthy diet of vegetables, whole grains, and unprocessed food can also help alleviate hot flashes. Whether you decide to opt for lifestyle changes, stress management, or supplements, it's important to consult a medical professional to discover what works for you.
