8 Natural Fixes for Hot Flashes: Effective Ways to Beat the Heat
Estimated Reading Time: 8 minutes
As menopause approaches, many women experience the uncomfortable and unpredictable sensation of hot flashes (also called hot flushes in Australia). Before considering medication, many women explore natural, evidence-based remedies to beat the heat. In this article, we discuss 8 effective and natural fixes to help you navigate hot flashes with ease.
From dietary adjustments to lifestyle changes, there are plenty of practical solutions that alleviate hot flashes and also promote overall wellbeing. Even a few simple tweaks in your daily routine can make a significant difference in managing hot flashes!
Understanding Hot Flashes
They are sudden feelings of intense heat that can cause discomfort and embarrassment for many women during menopause.
So, what do hot flashes feel like? They are sudden feelings of intense heat that can cause discomfort and embarrassment for many women during menopause. These episodes can occur at any time of the day or night, often leading to sweating, rapid heartbeat, and a flushed appearance. As one Sydney woman shared with us:
“Nobody wants to be the beetroot at a meeting.
You can’t control it, and it’s really embarrassing.”
The duration and intensity of hot flashes can vary significantly from one woman to another; some may experience them for only a few months, while others may endure them for years. Let’s outline some of the physiological changes that accompany menopause to help demystify this common experience and empower you to seek effective remedies.
Hot flashes are mainly caused by hormonal fluctuations, particularly a decrease in oestrogen levels. As the ovaries gradually produce less oestrogen through a woman’s 40s and 50s, the body's thermoregulation system becomes disrupted. This leads to a miscommunication between the hypothalamus (in the brain), which regulates body temperature, and the rest of the body, resulting in sudden heat surges.
These surges can trigger sweating, which is the body's natural cooling mechanism, but can paradoxically lead to chills once the sweating subsides. Recognising this cycle is the first step toward managing hot flashes effectively.
The impact of hot flashes extends beyond physical discomfort; they can also affect emotional wellbeing, sleep patterns, and overall quality of life. Women may find themselves waking up during the night drenched in sweat (commonly called ‘night sweats’), leading to fatigue and irritability during the day.
Understanding hot flashes involves recognising not only their physiological roots, but also their emotional and psychological ramifications. By addressing both the physical and emotional aspects of hot flashes, women can better navigate this transitional phase and find relief through natural remedies.
Common Triggers for Hot Flashes
Identifying common triggers for hot flashes is essential for managing and reducing their frequency. Each woman's experience is unique, but several factors have been widely recognised as potential culprits.
Stress is one of the most significant contributors; when the body is under stress, it releases hormones like adrenaline that can trigger hot flashes. Learning to manage stress through various techniques can help mitigate this effect and promote a more balanced hormonal response.
Diet also plays a vital role in the occurrence of hot flashes. Certain foods and beverages can exacerbate the symptoms, including caffeine, alcohol, and spicy dishes. For instance, caffeine may stimulate the nervous system, leading to increased heart rate and heat sensations. Other foods have been shown to reduce hot flashes.
Similarly, alcohol can dilate blood vessels, resulting in a flushed feeling. By paying attention to alcohol intake and making mindful choices, women can significantly reduce the frequency and intensity of hot flashes.
Environmental factors should also be considered. Hot weather, heavy clothing, and even certain household items like electric blankets can trigger or worsen hot flashes. Women should consider their surroundings and make adjustments to create a cooler, more comfortable environment. Simple changes, such as using lighter bedding, wearing breathable fabrics, and keeping the living space well-ventilated, can help alleviate discomfort during these episodes.
By recognising and addressing these triggers, women can take proactive steps to manage hot flashes more effectively. When women develop healthier habits, it can have lasting positive effects on their overall health, and to embrace menopause as a transformative stage rather than a period of discomfort.
Natural remedies often include vitamins, minerals and some herbal supplements, all of which can work synergistically to alleviate symptoms, as well as lifestyle changes and dietary adjustments.
Importance of Natural Remedies
With the increasing awareness of the side effects associated with some medications, many women are turning to natural remedies for relief from hot flashes. Natural remedies often include vitamins, minerals and some herbal supplements, all of which can work synergistically to alleviate symptoms, as well as lifestyle changes and dietary adjustments.
Many lifestyle approaches to managing hot flashes have been supported by scientific research, providing women with evidence-based options to consider. For example, certain food choices and stress management approaches have shown promise in clinical studies for reducing the frequency and severity of hot flashes.
However, it is essential to consult your doctor, especially when considering any herbal remedies or supplements, to ensure that they are evidence-based, suitable for you, and won’t interact with other medications, existing health conditions or their treatments (1).
Herbal Remedies for Managing Hot Flashes
Herbal remedies have gained popularity as natural alternatives for managing hot flashes. Here’s a summary of popular treatments and their effectiveness.
Black cohosh: has been traditionally used to alleviate menopausal symptoms. A systematic review indicates that there is insufficient evidence to support the use of black cohosh for hot flashes or flushes. (1)
Phytoestrogens including red clover: phytoestrogens are plant compounds that mimic oestrogen in the body. Studies vary widely in the dosages tested and outcomes. Some short term studies indicate benefits in early menopause, but there is a lack of long term studies. There is some concern over the safety of these products in people with breast cancer or undergoing breast cancer treatments. (1)
Wild yam cream: Studies are limited, and those that exist do not indicate any reduction of menopause symptoms.
Evening primrose oil is often recommended for managing hot flashes but there are very few studies that validate its use (1). It is rich in gamma-linolenic acid (GLA), which may have other health benefits.
Remember, when considering any herbal remedies, it’s essential that you consult a healthcare professional before taking any remedies to ensure relevance, safety and appropriate dosage.
Lifestyle Changes to Reduce Hot Flashes
Making specific lifestyle changes can significantly impact the frequency and intensity of hot flashes. The research shows that dietary, stress reduction and exercise interventions demonstrate clear benefits for managing menopausal hot flushes. For some women, multi-component approaches may be most effective.
Dietary Recommendations for Alleviating Hot Flashes
Studies of dietary interventions, particularly those investigating low-fat, plant-based diets and weight loss programs, reported reductions in hot flush frequency and severity.(2)
Diet plays a crucial role in managing hot flashes and can significantly influence the body’s hormonal balance. Incorporating a diet rich in whole foods, including fruits, vegetables, whole grains, and healthy fats, can provide essential nutrients that support overall wellbeing. Foods high in phytoestrogens, such as soy products, flaxseeds, and legumes, may help alleviate hot flashes by mimicking the effects of oestrogen in the body.
Reducing caffeine and alcohol intake is also beneficial for many women experiencing hot flashes. Both substances can act as stimulants and may trigger or worsen symptoms. Instead, consider replacing caffeinated beverages with herbal teas, such as chamomile or peppermint, which can provide a soothing effect. Staying hydrated by drinking plenty of water throughout the day is equally important, as dehydration can exacerbate hot flashes and other menopausal symptoms.
Incorporating omega-3 fatty acids into the diet is another effective strategy. Foods such as fatty fish, walnuts, and chia seeds are rich in omega-3s, which can help reduce inflammation and promote hormonal balance. These healthy fats also support brain health and mood stability, which can be particularly helpful during menopause. By making thoughtful choices, women can create a nourishing environment for their bodies and experience significant relief from hot flashes.
Relaxation Techniques for Coping with Hot Flashes
Yoga is another powerful tool for relaxation and stress relief. This ancient practice combines physical postures, breathing exercises, and meditation to create a holistic approach to wellness.
Incorporating relaxation techniques into daily life can be an effective way to cope with hot flashes. Mindfulness and meditation practices can help individuals manage stress and promote a sense of calm. Setting aside a few minutes each day for mindfulness exercises can enhance emotional resilience and reduce the likelihood of hot flash episodes. Techniques like focused breathing or guided imagery can be particularly beneficial in managing sudden heat sensations.
Yoga is another powerful tool for relaxation and stress relief. This ancient practice combines physical postures, breathing exercises, and meditation to create a holistic approach to wellness.
Many women find that regular yoga practice not only helps reduce the frequency of hot flashes but also improves overall mood and wellbeing. Classes are widely available, both in-person and online, making it accessible for women to integrate yoga into their routines.
Lastly, engaging in creative activities can serve as a form of relaxation and distraction. Whether it's painting, knitting, or gardening, immersing oneself in a pleasurable hobby can take the mind off hot flashes and promote a sense of fulfilment. Finding joy in creative expression can enhance overall happiness and provide a welcome reprieve from the challenges of menopause.
By incorporating these relaxation techniques into daily life, women can cultivate a calmer, more balanced approach to managing hot flashes.
Exercise Routines to Help Regulate Body Temperature
Regular physical activity can be an effective way to regulate body temperature and manage hot flashes (3). Exercise helps improve circulation, boosts metabolism, and promotes hormonal balance, all of which can mitigate the severity of hot flashes. Engaging in aerobic activities, such as walking, jogging, or swimming, can be particularly beneficial. Aim for at least 150 minutes of moderate-intensity exercise each week for optimal results.
In addition to aerobic exercise, strength training can play a vital role in managing menopausal symptoms. Building muscle mass can enhance metabolism and support bone health, which is especially important during menopause due to the increased risk of osteoporosis.
Incorporating resistance exercises into your routine, whether through weights or body-weight movements, can contribute to a more balanced and healthier body.
Moreover, incorporating flexibility and balance exercises, such as yoga or tai chi, can help improve overall physical wellbeing and reduce stress. These practices not only enhance physical fitness but also promote mindfulness and relaxation, creating a holistic approach to managing hot flashes. By establishing a well-rounded exercise routine, women can experience improved physical and emotional health, leading to a more comfortable menopausal transition.
Regulating Sleep
Another important lifestyle adjustment involves regulating sleep patterns, which includes understanding the sleep-stress connection. Sleep disturbances are common during menopause, and they can exacerbate hot flashes. Establishing a consistent sleep routine, creating a restful sleep environment, and limiting screen time before bed can all contribute to better sleep quality. Additionally, avoiding large meals and stimulants in the evening can help prevent nighttime awakenings associated with hot flashes.
Prioritising restorative sleep can lead to a reduction in both the frequency and severity of hot flashes.
Staying Hydrated
Finally, staying hydrated is essential for overall wellbeing and can help manage hot flashes. Drinking plenty of water throughout the day helps regulate body temperature and supports the body's natural cooling mechanisms. It can also alleviate dryness that may accompany menopause. Incorporating hydrating foods, such as fruits and vegetables, into the diet can further enhance hydration levels. By making these lifestyle changes, women can create a more supportive environment for their bodies and reduce the discomfort associated with hot flashes.
Conclusion and Final Thoughts
Navigating the challenges of hot flashes can be daunting, but embracing natural remedies offers a path toward relief and empowerment. Understanding the causes and triggers of hot flashes is the first step. With this knowledge, women can take proactive measures to ease the discomfort. The importance of tweaks and improvements to what you eat, lifestyle habits and relaxation techniques play a central role in managing symptoms effectively.
Strategies such as incorporating vitamins and engaging in regular physical activity can further enhance overall wellbeing and promote hormonal balance. Each woman's experience with menopause is unique, and finding the right combination of strategies is key to achieving relief. Whether through dietary choices, stress management, or exercise, women have the power to take control of their bodies and navigate this transitional phase with confidence.
Ultimately, embracing a holistic approach to health during menopause can lead to lasting benefits that extend beyond managing hot flashes. Prioritising self-care, nurturing emotional wellbeing, and fostering a supportive community can create a positive environment for women as they transition through this stage of life. With the right tools and mindset, women can embrace menopause as an opportunity for growth, vitality, and renewed wellbeing.
References/Citations
Australasian Menopause Society. (2025). Complementary and herbal therapies for hot flushes. Retrieved April 11, 2025, from https://www.menopause.org.au/hp/information-sheets/complementary-and-herbal-therapies-for-hot-flushes
Barnard, N., Kahleová, H., Holtz, D., Znayenko-Miller, T., Sutton, M., Holubkov, R., Zhao, X., Galandi, S.L. & Setchell, K. (2022). A dietary intervention for vasomotor symptoms of menopause: a randomized, controlled trial. Menopause.
Berin, E., Hammar, M., Lindblom, H., Lindh-Åstrand, L., Rubér, M. & Spetz Holm, A.-C. (2019). Resistance training for hot flushes in postmenopausal women: A randomised controlled trial. Maturitas, 121, pp. 53–59.
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