If you or someone you love is experiencing the onset of menopause, you know it can be an uncomfortable transition. As you consider options to provide relief from symptoms like hot flashes, night sweats, and mood swings, it’s important to be aware of some natural treatments to address the symptoms at their core. These remedies focus on hormone imbalances among estrogen, progesterone, and testosterone, as well as other steps you can take to stay comfortable.
Why Use Natural Remedies for Hot Flashes?
Hormone replacement therapy is an option for dealing with hot flashes, but it may side effects in some cases. Because of this, some women want to find options and alternative treatments for their hot flashes.
Below are seven natural remedies for hot flashes and other menopausal symptoms. Read on to learn more.
7 Natural Remedies For Hot Flashes & Menopause Symptoms
- Modify your diet. Monitoring the type of foods you eat is a simple natural solution to reduce hot flashes and other menopausal symptoms. Your diet should consist of a balance of good fats, complex carbs like fruits and vegetables, and protein. It’s best to eat three meals and at least two snacks per day to maintain stable blood sugar. It’s also important to avoid refined sugars and empty carbs.
- Try herbal remedies that act as hormones. Black cohosh, passionflower, chasteberry, wild yam, and ashwagandha are all herbs that may work as natural remedies for hot flashes without hormones. These specific herbs can adapt to the body’s needs and act as hormones because they share molecular features. Consequently, they can encourage hormone production, slow production down or even mimic hormones. You can purchase these herbs as supplement capsules at most local drugstores.
- Exercise to reduce fat. Reducing fat can prevent estrogen and progesterone ratios from becoming skewed. Many premenopausal women gain weight and struggle to lose it. This might be due to fluctuating estrogen levels, which can cause the body to hold on to fat. Also, fat produces estrogen, which can create even more fat. Following an exercise routine—gentle or strenuous—can help reduce fat and prevent weight gain, helping you work towards a natural solution for hot flashes.
- Reduce your stress. Stress can cause hormonal and neurotransmitter imbalances. These imbalances can affect our mood, as well as thyroid and digestive functions. Stress and anxiety are also linked to hot flashes and low libido. While we are often prescribed antidepressants to deal with stress, this isn’t necessarily the best solution. When the stress gets to be too much, try deep breathing exercises, a calming activity such as painting, or attending a yoga class, which are all excellent hot flash remedies.
- Keep cool water handy. Simple hot flash remedies include splashing cool water on your face and wrists. If you have access to a sink when the hot flash occurs, running a stream of water over your wrists or onto your face can provide even faster cooling, as can taking a cool shower. Staying hydrated may also help you maintain a steady body temperature and prevent hot flashes.
- Use a fan to cool your skin. Hot flashes increase the flow of blood to the skin. The air current created by a fan pulls heat away from the skin and accelerates cooling, potentially shortening the duration of hot flashes and acting as an easy hot flash natural remedy.
- Maintain a comfortably cool temperature in your bedroom. Keeping the temperature in your bedroom from getting too warm is another simple hot flash remedy. However, allowing it to get too cool can cause chills. Experiment to find your ideal temperature.
How to Get Rid of Hot Flashes With Lifestyle Changes
Additional lifestyle changes can further help when you’re looking for natural relief. If hot flashes are keeping you up at night, keep your bedroom cooler and try drinking small amounts of cold water before bed. Layering bed linens so it can be adjusted for your comfort can also be helpful. Here are some other lifestyle changes you can make:
- Dress in layers, which can be removed at the start of a hot flash.
- Avoid alcohol, spicy foods, and caffeine. These can make menopausal symptoms worse.
- If you smoke, try to quit, not only for menopausal symptoms but for your overall health.
Learn More About Menopause Treatment from Baptist Health
Learn more about Women’s Services offered at Baptist Health or contact Baptist Health for more information on menopause treatment.