Top 5 Natural Remedies for Hot Flashes You Need to Know!

13 million women in the UK have already reached the end of their reproductive age or are approaching it. During this transition, managing the bothersome symptoms like hot flashes and vaginal itching along with social life gets difficult. What if you get guides on their management? For example, exploring what are the 5 natural remedies for hot flashes during menopause will be helpful.

If you are looking for such easy guides, you are in the right place. In this blog, you will explore the remedies for hot flashes during menopause to feel better and more confident. Use these remedies, share them with your friends who are going through the same symptoms, and empower them in their journey as well. 

Hot Flashes During Menopause

There are a lot of things going side by side during perimenopause and menopause; identifying the episode of a hot flash could be difficult. Know that it is a hot flash when you feel a sudden wave of heat spreading around your upper body (face, neck, and chest). You can feel your heart racing and a feeling of weakness and anxiety inside you. Warm weather, stress, and consuming hot drinks (tea or coffee) can trigger these episodes.

This wave can last for 3–4 minutes, leaving you uncomfortable. Do not worry, as it happens due to the changes in the blood vessels inside you. Declining oestrogen levels are the main reason for these episodes. 

Hot flashes can also occur while you are sleeping. These are called night sweats. Such episodes can drown you in sweat during sleep. What are the 5 natural remedies for hot flashes? Let’s explore.

Here are 5 Natural Remedies for Hot Flashes

• Dietary modifications-tuned
• Breathable fabrics
• Herbal remedies for hot flashes
• Hypnosis
• Exercise

If you are uncomfortable choosing any of the medical treatments, these 5 home remedies for hot flashes will help you make a better transition; you can enjoy your daily and social life confidently. 

1. Dietary modifications-tuned

Do you know that your body is a fine-tuned machine that needs fuel to work? Yes, it is! Your body works like a machine, and your diet is its fuel. The quality and quantity of this fuel matter a lot. Your diet plays a great role in balancing your hormones and managing menopausal symptoms.  

To manage these bothersome hot flashes that hit you out of nowhere, you need to cut out on a high-fat diet. Fatty foods increase the risk of inflammation and disturb your normal metabolism, further playing with temperature regulation in your body. Try to include low-fat foods in your diet to reduce the heat. 

Following a Mediterranean-style diet (with less meat and sugar) has shown some potential reduction in the intensity and severity of hot flashes and night sweats during menopause. This diet focuses on consuming plants, fruits, and lean proteins (beans, lentils, eggs, and fish). Avoid eating dairy products like cheese and yoghurt as well. 

2. Breathable fabrics

Choosing the fabric during menopause can make a big difference in how you feel. Synthetic and warm fabrics can trap heat inside and trigger episodes. Always choose clothes that are made of cotton and linen, loose in fitting, and lightweight. 

You can also dress up in layers, so it will be easier to remove any layer when you feel the heat has started spreading. 

3. Herbal remedies for hot flashes

In 2018, a randomised controlled trial was conducted on 82 women who were going through hot flashes. For eight weeks, the test group was given 450 mg of herbal supplements. When the results were calculated, it was seen that there was a significant drop in severity, duration, and number of hot flash episodes in the test group. This research suggests using herbal extracts to manage hot flashes.

Sage is a clinically proven herbal substance for the treatment of hot flashes. A 2011 study in Switzerland concluded that taking one tablet of fresh sage leaves daily could treat headaches and hot flashes.

Most of the herbal substances, like red clover, soy, ginseng, and primrose oil, are easily available. There are phyto-oestrogens (acting like oestrogen) in soy and red clover that can be used to reduce the hot flashes during menopause. Some women have found these substances helpful, but there is no clinical study in support of this information.

4. Hypnosis

Hypnosis is another answer. It is a state of deep relaxation. You disengage from your surroundings and concentrate on something that someone else (who might be your therapist) suggests during this relaxation technique. This technique helps reduce anxiety and manage the triggers of hot flashes during menopause. 

Your mind can get extra help by getting relaxed, and you feel better. According to research, it is one of the best non-hormonal management options for hot flashes. Moreover, you can learn how to perform hypnosis, so you do not always require a therapist or anyone else for this relaxation method. 

In 2017, 71 postmenopausal women were divided into two groups to study the effects of hypnosis combined with a medication or a placebo medicine with or without hypnosis. Results showed that hypnosis alone reduced the episodes of hot flashes as effectively as medication did. 

5. Exercise

If you are struggling with depression along with hot flashes, being physically active can help you a lot. Exercise not only helps you stay in shape and strong, but it also calms your mind and reduces menopause joint pain . You may feel productive and more active after exercising. 

To look more into how exercise helps with hot flashes, researchers gathered and studied the data from June 2020 to June 2022. They analysed different types of studies on this topic. 

Interestingly, most of the studies showed that doing aerobic or resistance exercises regularly could reduce the number of hot flashes. Even a single session of moderate-intensity exercise seemed to help. However, pushing yourself too hard during exercise might not be a good idea, as it may trigger an unpleasant episode. 

You may engage yourself in moderate exercises like going out for a walk and lifting some light weights. You will feel better. 

Now You Have Explored The 5 Natural Remedies for Hot Flashes

Managing hot flashes is not an easy task; it may make you depressed or lose confidence. Always remember that you are not feeling these pesky symptoms alone; many women are on the same page. But, what are the 5 natural help for hot flashes during menopause?  

First and foremost, tweak your diet; say no to all the high-fat, sugary, and spicy products. Prefer incorporating eggs, fish, legumes, and many fruits and vegetables into your diet. To feel better, you have to eat better, so here explore what are the best foods to eat during menopause 

FAQs:

1. What are the 5 natural treatments for hot flashes?

The 5 natural treatments for hot flashes during menopause include modifying your diet, wearing breathable clothes, exercising daily, using herbal teas and managing your stress by hypnosis. 

2. What are the home remedies for hot flashes?

Certain fruits like citrus fruits, berries, pineapple, watermelon, and avocado, contain antioxidants and compounds that may help reduce hot flashes.

3. How do I stop hot flashes fast?

• Dress in layers.
• Carry a portable fan with you.
• Avoid alcohol, spicy foods, and caffeine.
• Quit smoking
• Maintain a healthy weight.

4. What are the 9 foods that fight hot flashes?

• Fruits
• Flaxseeds
• Soy
• Whole Grains
• Foods high in omega-3 fatty acids
• Protein-rich foods
• Mushrooms
• Avocado
• Cooling Foods 

Further Readings:

• Is Hormone Replacement Therapy Safe During Menopause?
• What are the 34 Symptoms of Menopause?
• What are the signs of coming to the end of menopause?
• The Menopause Diet 5-day Plan to Lose Weight: Nutritious and Easy to Follow
• How Long After Starting HRT Do You Feel A Difference?