Beat Hot Flashes and Night Sweats: 7 Effective Natural Remedies
As the most common symptom of perimenopause and menopause, hot flashes have become the nemesis of women everywhere. While medical options can help, there are also natural remedies to try!
The most common symptoms of a hot flash include:
- A sudden feeling of warmth spreading through your upper body and face
- A flushed appearance with red, blotchy skin
- Rapid heartbeat
- Sweating (especially on your upper body)
- A chilled feeling as the hot flash lets up
Hot flashes are bothersome and can be very disruptive to a woman’s life. But before rushing off to look for a prescription (that may or may not be good for you in the long run), let’s take a look at the best natural remedies for hot flashes.
1. Exercise
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Tip number one: exercise! (Is there anything exercise doesn’t help? The answer is no!)
Women who exercise regularly report much lower frequencies and intensity of hot flashes. In a study published in The Journal of Physiology, women who undertook a gym-based exercise program for 16 weeks experienced less severe symptoms from their hot flashes.
In a separate study published in Maturitas, women who did strength training three times a week experienced almost a 50 percent reduction in hot flashes after 15 weeks!
Need help getting started? Try one of the following workouts:
- Strength Training for Women Over 50: 11 Best Moves
- Need Low-Impact? Here’s Your 10 Minute Workout to Burn Calories
- The 10 Best Chair Exercises For Seniors
2. Eat the Right Foods
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There are foods that ease hot flash symptoms and those that aggravate them. The good news is the right foods will better your health in so many other ways, too!
Here are the best foods to help prevent hot flashes:
Fruits and Vegetables
All fruits and vegetables are good, but especially those with Vitamin C and E, which are antioxidants and help reduce inflammation in your body. In addition, they support the adrenal gland functions that promote hormone production, like estrogen, which ultimately helps subdue hot flashes.
Whole Grains
Whole grains like brown rice and oatmeal are rich in fiber, which absorbs water, keeping your stools soft and your system moving! When the system is clear, the hot flashes are fewer.
Healthy Fats
Research suggests foods high in omega-3 fatty acids may help relieve night sweats.
An additional study published in the Archives of Pharmacy Practice found that omega-3 supplements combined with vitamin E reduced hot flashes.
Foods that are high in omega-3 fatty acids include:
- Sardines
- Salmon
- Anchovies
- Flaxseeds
- Avocados
- Chia and hemp seeds
Soy Products
Some research suggests that soy contains compounds called genistein and daidzein that can help control hot flashes.
Some soy products to try include:
- Tofu
- Soybeans
- Edamame
- Soy milk
- Tempeh
Phytoestrogen-Rich Foods
Phytoestrogens (also known as dietary estrogens) are naturally occurring compounds found in plants. When you eat foods rich in phytoestrogen, it may have a similar effect to estrogen produced by the body. This can help keep your hormones in balance during menopause and reduce hot flashes.
Some common foods that contain phytoestrogens include:
- Berries
- Oats
- Carrots
- Apples
- Walnuts
- Almonds
- Sesame seeds
- Flaxseeds
- Sunflower seeds
- Lentils
- Wheat
- Dried beans
3. Cut Out Foods that Make Symptoms Worse
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Yep, unfortunately, some foods can exacerbate hot flash symptoms.
Here are the main culprits to try and cut back on:
Spicy Food
When you eat spicy food, your core body temperature actually rises, and some people even sweat a bit. If you are already dealing with hot flashes, you don’t need one more reason to sweat! Eat spicy food rarely and in small doses, drinking lots of water along with it.
Caffeine
Caffeine can make you moody and tired, and can increase your hot flashes. Be careful if you are consuming copious amounts of coffee or other caffeinated beverages!
Start by tapering it down to just a small amount in the morning, and, if necessary, take a week or two to cut it out completely and see what happens.
Processed Sugar
This bad boy makes your own blood sugar rise and fall quickly, which plays with the heat regulation in your body. One sure-fire way to have night sweats is to eat a sweet, sugary dessert right before bed. It’s important to cut back on sugar as much as possible!
Alcohol
Since alcohol metabolizes in a similar manner to processed sugar, you are going to have more trouble with hot flashes, night sweats, and sleep overall. Try to drink in moderation, or save it for special occasions if you’re constantly plagued with hot flashes.
4. Try Herbal Supplements and Oils
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Herbal supplements and essential oils are great options if you’re looking to stay away from prescription meds. That said, it is still best to consult with your doctor prior to starting a supplement or oil routine.
Here are the best herbal supplements and oils for hot flashes, according to experts and research:
Dong Quai
Dong Quai is a root grown in the cold, damp mountains of Korea, Japan, and China. Also called the “female ginseng”, Dong Quai has been used for over a thousand years as a spice, tonic, and medicine.
Though studies showing implications for human health are few, Dong Quai is said to be helpful for everything from bone health to decreasing depression, lowering blood sugar, and, yes, decreasing the symptoms of menopause, including hot flashes!
Black Cohosh
Native Americans get the credit for discovering this amazing plant that helps relieve menstrual cramps and menopausal symptoms such as hot flashes, irritability, mood swings, and sleep disturbances.
Some research shows it might also help improve sleep quality, reduce hormonal imbalances tied to diabetes or fibroids, and even help women with fertility prior to menopause.
Clary Sage
Some studies have shown that sage reduces both frequency and intensity of night sweats and hot flashes. It is believed that clary sage has estrogen-like compounds that help balance the hormones in your body. A few drops of clary sage on the back of your neck or all over your feet, and you might just cool down those hot flashes!
Peppermint Oil
Peppermint can also be used to reduce the discomfort of hot flashes. Apply the same way as clary sage or add a few drops to water in a misting bottle and use it to mist your face. Bonus: the smell will be amazing!
5. Reduce Stress
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It can be tough to reduce stress altogether, but practicing relaxation techniques may help reduce the frequency and severity of hot flashes. Moreover, anxiety and stress levels have also been associated with more hot flashes.
Some effective ways to reduce stress and promote relaxation include:
- Yoga
- Walking
- Meditation
- Speaking with a therapist
- Breathing exercises
- Getting a massage
6. Make Small Lifestyle Changes
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If your hot flashes tend to strike at random, here are some everyday lifestyle tips that can help:
- Dress in layers and remove them as needed when a hot flash hits.
- Carry a portable fan to use during a hot flash.
- Keep your bedroom cool at night, and dress in loose-fitting clothes.
- Increase your water intake to make up for the loss you experience during hot flashes and night sweats.
7. Stop Smoking
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Easier said than done, but it could make all the difference! (And the benefits extend far beyond less frequent hot flashes.)
Research suggests that people who quit smoking were less likely to have hot flashes over seven years. If they did occur, they were less severe and frequent than those who smoked.
This was especially true for those who had quit smoking at least five years before menopause began.