Natural remedies for hot flashes may help you cope with this common menopause symptom, also called a vasomotor symptom. It affects some 85% of people who experience menopause. Hot flashes are quick bursts of hot skin that last from 30 seconds to five minutes and may cause sudden sweating, increased heart rate, and your face and neck to turn red.
Several natural remedies may offer relief from hot flashes. They include staying cool, avoiding trigger foods, using acupuncture, trying mind-body techniques, taking supplements, and more. Talk to a healthcare provider before starting any new supplements to ensure they're safe for you.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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1. Keep Cool
There are several ways to help stop a hot flash quickly and keep yourself cool during the day and at night:
- Dress in layers so you can easily remove clothes when a hot flash starts.
- Wear natural fibers (cotton, silk, and linen) instead of synthetic materials (polyester, rayon, and nylon).
- Carry a portable fan to use when a hot flash strikes.
- Use cold water and cooling towels designed to cool the back of your neck quickly.
- Lower the temperature in your bedroom at night.
- Drink small amounts of cold water before bed.
- Layer your bedding so it can be adjusted as needed and turn on a fan.
2. Avoid Triggers
For some people, certain foods or drinks may trigger hot flashes or make them worse.
- Avoid alcohol, caffeine, and spicy foods. These can make menopausal symptoms worse.
- Review your medications with your healthcare provider. Certain high blood pressure and cholesterol medicines are known to cause hot flashes.
If your hot flashes seem to worsen after consuming certain foods or drinks, try eliminating the suspected offenders and see if the hot flashes subside.
3. Acupuncture
Acupuncture is a treatment in which practitioners use very thin needles to stimulate specific points in the body. Some studies have shown acupuncture can be an effective way to treat hot flashes; one study found acupuncture reduced hot flashes by as much as 36.7%.
Electroacupuncture is similar to acupuncture but relies on electrical impulses rather than manual application. Studies have found acupuncture safe for treating hot flashes, including symptoms that occur with breast cancer.
However, researchers note that hormone replacement therapy (HRT) remains the most effective treatment for menopause-related hot flashes and they caution that more studies of acupuncture are needed.
4. Mind-Body Approaches
Mindfulness training is a type of exercise that is used to help people pay attention to their feelings and physical experiences for the purpose of gaining better control over thoughts.
There is some evidence that the practice may improve sleep quality, and symptoms of anxiety and depression, after menopause. More research is needed into whether mindfulness can help reduce the frequency and severity of hot flashes. However, some options include:
- Cognitive behavioral therapy: Studies from Spain, Canada, and beyond suggest cognitive behavioral therapy (CBT) can help people manage their hot flashes. A small study that compared therapy sessions done in person with phone-based sessions found both strategies led to benefits in managing menopause-related vasomotor symptoms.
- Deep breathing: Deep breathing techniques can help to reduce stress and improve mindfulness. The practice may help to limit the severity of symptoms and how often you experience them.
- Hypnosis: A 2019 review concluded that hypnosis (a trance-like state where a person has increased suggestibility) has consistently shown clinically significant effects in reducing hot flashes.
5. Smoking Cessation
People who smoke are more likely to experience hot flashes although researchers aren't entirely sure why. It may be because chemicals in cigarette smoke alter hormones that contribute to symptoms.
An analysis of studies involving 21,460 people in four countries also found that the effects of smoking continued even after quitting. Former smokers who quit before age 40 or who had stopped smoking for five years or more had similar risk levels to never-smokers, but the higher risk still affected former smokers who did so later.
The effect on hot flash symptoms also depended on how much you smoke and how early in life you started.
Overweight and obesity also make it more likely for you to experience hot flash symptoms, but the effect is even more pronounced in people who are both smokers and overweight.
Exercise
Exercise may help you to manage hot flash symptoms, although research results on the benefits of exercise remain mixed. A 2023 review of research studies suggests that aerobic exercise and resistance training can limit symptoms, particularly in people who also experience depression.
A 2016 study found that 60% of females who exercise for 45 minutes, four to five times per week, saw an improvement in hot flash symptoms. However, a separate review of research literature completed in 2020 found that although exercise promoted general physical and mental health, the evidence for improvement in specific vasomotor symptoms, like hot flashes, was limited.
6. Plant-Based Diets
Some researchers have shown interest in how plant-based diets, low in fat, might help to improve hot flash symptoms. They note that the incidence of hot flashes during menopause was low in nations like Japan but the numbers increased dramatically as a Western-style diet was adopted.
One study of more than 17,400 people identified a modest benefit and improved hot flash symptoms in those who increased the whole grains, fruits, and vegetables in their diet while reducing fat. After one year, the odds of being symptom-free increased by 14% and rose even higher, to 23%, in people who also lost 10% or more in body weight.
7. Phytoestrogens
Soy foods (soybeans, soy milk, tofu, and tempeh) are good sources of phytoestrogens—estrogen-like compounds found in plants that are structurally similar to the hormone estrogen. Phytoestrogens may work in the body like a weak form of estrogen, so in theory, the isoflavone in soy foods could reduce hot flashes.
Some studies have shown improvement in menopause-related symptoms, including hot flashes, in people who consume soy foods. The research results have been mixed, though, and more study is needed to understand the concentration of isoflavones, the optimal dosages, and other factors that affect how well they may work.
What Are Phytoestrogens?
Phytoestrogens are plant-based foods and herbs with estrogen-like properties. They include soy products, as well as legumes like chickpeas and lentils, and sage. Research suggests that sage offers benefits in reducing the frequency of hot flashes, as well as how severe the symptoms are and how long they last.
8. Herbs and Supplements
Some supplements and herbal remedies have estrogen-like properties. They include black cohosh, purported to alleviate symptoms of hot flashes due to menopause. Studies find mixed reviews on black cohosh benefits, though, and there's not enough evidence to support using it.
Other herbs and supplements include:
- Red clover: It is part of the legume family (peas and beans) and contains isoflavones. A 2021 analysis of eight clinical trials found fewer hot flashes with red clover use. Additional clinical trials are needed to confirm benefits.
- Ginseng: Some studies, including a 2022 report, find evidence for ginseng use in relieving hot flashes. Still, more research is needed.
- Evening primrose oil: This remedy contains omega-6 fatty acids. Supplements may help with hot flashes but more research evidence is needed.
Summary
Natural remedies can help prevent or reduce the severity of hot flashes. First, it's important to take steps to avoid hot flash triggers and make sure to keep cool whenever possible.
You can also try eating soy-based foods, or taking black cohosh or red clover. These plants contain estrogen-like compounds, which may help reduce hot flashes. Some people also have success with acupuncture and mind-body approaches.
Some supplements can interfere with prescription medications or cause problems if you have other health conditions, so talk with a healthcare provider before starting any new supplements or herbal remedies.