Table of ContentsView AllTable of ContentsKeep CoolAvoid TriggersAcupunctureMind-Body Approaches5. Smoking CessationExerciseDiet ChangesPhytoestrogensSupplements
Table of ContentsView All
View All
Table of Contents
Keep Cool
Avoid Triggers
Acupuncture
Mind-Body Approaches
- Smoking Cessation
Exercise
Diet Changes
Phytoestrogens
Supplements
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 flashesare 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. Whenchoosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Ivan Stojmenovic / EyeEm / Getty Images
1. Keep Cool
There are several ways to help stop a hot flash quickly and keep yourself cool during the day and at night:
2. Avoid Triggers
For some people, certain foods or drinks may trigger hot flashes or make them worse.
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
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 thathormone 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 trainingis 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:
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 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.
7. Phytoestrogens
Soy foods(soybeans, soy milk, tofu, and tempeh) are good sources ofphytoestrogens—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.
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 andherbal remedieshave estrogen-like properties. They includeblack 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:
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.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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