19 Natural Remedies for Hot Flashes in 2023
Hot flashes can be a significant challenge for women over 50 years of age and finding natural remedies for hot flashes is crucial for many. Hormone therapy may not be the ideal selection due to probable adverse reactions.
I am Factor V, which is a propensity to blood clots and I cannot take advantage of hormone replacement therapy to combat my menopausal symptoms, especially to reduce hot flashes. I am currently also not on prescription drugs. This blog post will provide valuable insights into alternative therapies that can help manage menopausal symptoms effectively, maybe even peacefully.
Menopause Symptoms
There are many symptoms and in this blog we will tackle the hot flash, but I think it is important to look at solutions for all symptoms.
Hot Flashes – Instant raise in body temperature with no warning.
Weight Gain – Usually in belly area and chest.
Irregular Periods – No longer dependable on a monthly basis.
Mood Changes – All of the above could make the most positive person frustrated, blue and lacking in confidence, on top of changing hormones impacting your positive attitude.
Intimate Dryness – Making intimate relations challenging.
Chills – Sometimes your body temperature can’t make up it’s mind, leading to a night time routine that includes a game of covers on/covers off.
Night Sweats – Covers are off.
Sleep Issues – And without fail, all of the above in addition to our favorite sheet game definitely leads to sleep issues.
Identifying Triggers for Symptoms and Avoiding Them
Drinking cocktails trigger severe hot flashes for me, which meant every time I dressed nicely for a date night, night out or dinner party, if I planned on having a cocktail or glass of wine, never failed; hot flashes. It is important to take the time to find your triggers, avoid them or find solutions for them.
Triggers can be fats, fatty proteins like cheeseburgers and fried foods, soda, lack of exercise, and alcohol. My solution is not to drink at home anymore and when I was planning to be out, I would take ZBiotics before heading out the door, helping with the absorption of alcohol, no hot flash at the dinner table and no hang over the next morning.
Eating a Balanced and Nutritious Diet
Increase Water Intake
Drinking plenty of water is essential for keeping your body hydrated and cool. Aim to drink 8-10 glasses of water per day. Replacing sugary drinks with water is also beneficial as it can help to reduce the intensity of hot flashes. Flavoring your water with citrus such as lemons also helps with your digestive system.
Steer Clear of Hot Spices and Stimulants
Consuming hot spices and spicy food can cause a flare-up of extreme warmth, it’s best to evade when feasible. Additionally, caffeine should be limited since it stimulates the nervous system which leads to increased heart rate and triggers hot flashes as well an anxiousness.
Fruits and Vegetables
Consuming more fruits and veggies can help maintain your body temperature during menopause, due to their antioxidant properties which combat the inflammation caused by hormone changes.
These nutrient-rich foods also provide vitamins such as Vitamin B6 which helps regulate mood swings associated with menopause symptoms, reduce cholesterol and treating hot flashes.
Try incorporating at least 5 servings into your daily diet for optimal health benefits.
Anti Inflammation Foods
Inflammation reducing foods such as ginger, turmeric, and cinnamon help with menopausal symptoms. By reducing inflammation, we also help our guts process more efficiently.
I start each day with a ginger, turmeric, lemon and raw honey tea, my system runs efficiently and over time I have seen less bloating.
Exercises
Exercise is an effective way to manage hot flashes for women over 50. Heart healthy exercise can assist in diminishing the intensity and amount of hot flashes for women over 50, as well as enhancing their overall health and contentment.
Yoga
Yoga and meditation practices are a great way to relax the body and mind while also providing physical benefits. These activities can help with breathing techniques that can be used during hot flashes to alleviate discomfort. Additionally, they provide improved flexibility, balance, strength, focus, relaxation, and better sleep quality.
Strengthening Exercises
Strength training and weight lifting, are also beneficial for reducing hot flash symptoms while improving overall health. Regularly engaging in heart healthy activities can help increase muscle mass which helps to regulate temperature changes more effectively; thus resulting in fewer episodes of overheating or sweating associated with hot flashes.
Lifestyle Changes
Making lifestyle changes such as wearing loose-fitting clothing in layers or using fans or air conditioning units are also important for reducing hot flashes.
Alternative Therapies to Help with Hot Flashes
Hypnosis
Clinical hypnosis results in significant reductions in hot flashes. In fact, hypnotherapy has been clinically shown to reduce hot flashes by up to 80%. That’s more effective than any other hot flash management tool available, with the exception of hormone replacement therapy.
Aromatherapy
Essential oil from the geranium can boost the estrogen levels in menopausal women. Geranium aromatherapy can reduce your anxiety and stress levels and calm you thanks to its antidepressant effects.
Studies have shown that sage reduces both the frequency and intensity of night sweats and treat hot flashes. Sage is effective for balancing hormones and limiting the hormonal occurrences that create excess heat in the body.
Cognitive Behavior Therapy
Cognitive behavior therapy is a non-medical approach that can be helpful for some menopausal problems, including anxiety and stress, depressed mood, hot flushes and night sweats, sleep problems and fatigue.
Acupuncture
Acupuncture is a holistic medicine technique that has been shown to help women deal with menopausal or treatment-related hot flashes.
Keeping Calm
Hot flashes are often triggered by stress so taking steps to relax and manage anxiety can go a long way towards reducing their occurrence. Practicing relaxation techniques such as deep breathing exercises or yoga throughout the day helps lower cortisol levels which is beneficial both physically and mentally.
Additionally, engaging in activities like journaling or meditation have been known to help alleviate symptoms associated with menopause including hot flashes.
Natural Herbs for Hot Flashes?
Herbal treatments and natural supplements have long been used to help soothe the signs of menopause, like hot flashes. Black cohosh, red clover and sage are three popular herbs that can be taken as supplements or added to food in order to reduce the intensity and frequency of hot flashes.
Black Cohosh
Native to North America, black cohosh is a root herb that has been employed for its medicinal benefits by Indigenous Americans.
Research indicates that phytoestrogens present in black cohosh may be beneficial for women over 50 years old, potentially diminishing the intensity of hot flashes. Studies suggest that taking black cohosh daily may provide relief from menopausal symptoms within 4-8 weeks of use.
Red Clover
Red clover is another herbal remedy commonly used for reducing hot flashes associated with menopause. It contains plant-based estrogens called isoflavones which work similarly to human estrogen hormones, helping balance hormone levels during this time in life when estrogen production decreases naturally due to aging processes.
Red clover should be taken consistently over several months before any significant results can be seen or felt but it’s worth trying if other methods fail.
Sage
Sage is a herb renowned for its calming impact on both physical and mental well-being, which can assist with the shift into menopause.
Sage helps regulate hormones which can decrease night sweats and other uncomfortable symptoms associated with menopause such as mood swings, irritability, depression and anxiety – all things many women over 50 experience.
Vitamin E
Vitamin E is a fat-soluble vitamin thought to act as an antioxidant in the body. There are anecdotal accounts of the benefits of vitamin E for menopausal symptoms.
In a trial of 120 women receiving 800 IU of vitamin E followed (4 weeks) by placebo (4 weeks) or vice versa, participants reported a decrease of 1 hot flash per day with vitamin E. The authors concluded this was not a clinically meaningful difference.
Wild Yam
Wild yam is a tuber that has been historically used in traditional Chinese medicine to treat multiple symptoms, including symptoms of menopause.
Dong Quai
Dong quai is a traditional Chinese herb that is most often used in combination with other herbs to treat female reproductive problems. It is extracted from the root Angelica sinensis and administered in herbal preparations. Dong quai demonstrates clinically significant improvement in the frequency and intensity of hot flashes, as well as improvement in sleep.
Evening Primrose Oil
Evening primrose oil (EPO), the oil from the seed of the evening primrose plant, contains essential omega-6 fatty acids and has been used to treat multiple inflammatory diseases and women’s health conditions. Hot flash and hot flushing have decreased by 42% in studies.
FAQs on Natural Remedies for Hot Flashes
What is the best way to control hot flashes without hormones?
One of the best ways to control hot flashes without estrogen therapy is through lifestyle changes. Consuming a healthy diet, managing tension levels, engaging in routine physical activity and ensuring sufficient rest may help reduce the intensity and frequency of hot flashes.
Consider best pajamas for menopause to battle hot flash and night sweat moisture.
In addition, avoiding spicy foods, alcohol and caffeine may also help reduce symptoms.
Herbal supplements such as black cohosh or pollen extract have been found to be beneficial for some women in controlling their hot flashes without hormone therapy.
How I cured my hot flashes naturally?
I found a natural solution to my hot flashes by making lifestyle changes. I incorporated more fresh produce and regular physical activity into my routine, as well as ensuring I had adequate rest.
In addition to lifestyle changes, I supplemented my diet with magnesium and omega-3 fatty acids, as well as herbs like black cohosh known for their cooling effects, which ultimately enabled me to lessen the intensity of my hot flashes without medication.
By following these steps, I was able to reduce the intensity of my hot flashes significantly without any side effects or medications.
What would a naturopath recommend for hot flashes?
A naturopath may advise lifestyle alterations such as mitigating tension, circumventing stimulants and alcohol, and ingesting a nutritious regimen. Herbal remedies, like black cohosh or red clover, may be proposed to decrease hot flash frequency.
Exercise can help regulate hormones while yoga or meditation can promote relaxation and reduce anxiety levels that could contribute to symptoms. Lastly, acupuncture is another option for symptom relief which helps balance energy in the body by stimulating specific points on the skin with needles.
What is the best vitamin to stop hot flashes?
The best vitamin to help reduce hot flashes is Vitamin E. It has been found to be effective in reducing the frequency and severity of hot flashes, as well as other menopausal symptoms.
Studies have shown that taking 400 IU (international units) daily can significantly reduce the number of hot flashes experienced by women over 50 years old. Vitamin E’s antioxidant qualities have been found to offer protection against cellular harm caused by unstable molecules, thereby improving overall wellbeing.
Conclusion
In conclusion, natural remedies can be an effective way to manage the symptoms of menopause as well as losing weight and tackle high blood pressure. Herbal solutions, dietary alterations, physical activity and lifestyle changes have been demonstrated to lessen the strength of hot flashes in women over fifty. While it may take some trial and error to find what works best for you, these natural methods can help you feel more comfortable during this transitional time. Remember be patient and be kind to yourself.
