5 Amazing Ways to Relieve Hot Flashes

Scientific article based on fact-checked studies

Hot Flashes | Symptoms | Duration | Causes | Triggers | Treatment | Natural Remedies | Supplements | Conclusion | FAQ | Studies

The first and most common symptoms of menopause are hot flashes and night sweats.

Intermittent Fasting 16/8 for Women Book

In this article, you will learn everything about the occurrence of hot flashes and how to relieve them without hormone therapy.

What Are Hot Flashes?

Hot flashes are sudden feelings of warmth on the chest, neck, or face, usually immediately followed by a sweat (Lugo et al. 20221Bansal et al. 20192).

Hot flashes often occur at night. They are among the vasomotor symptoms of menopause in women.

These are the most common symptoms due to changes in blood vessels during menopause (Peacock et al. 20223).

Accordingly, hot flashes are the most common reason women go to the doctor during perimenopause. However, vasomotor symptoms can also significantly affect a woman’s quality of life after menopause  (Lugo et al. 20224).

Symptoms of Hot Flashes

Hot flashes are regularly accompanied by the following symptoms (Bansal et al. 20195Lugo et al. 20226):

  • Feeling hot
  • Sweating
  • Chills
  • Flushing
  • Palpitations
  • Headache
  • Fatigue
  • Weakness
  • Anxiety
  • Fainting

Duration of Hot Flashes

A hot flash usually lasts 1-5 minutes and occurs up to 10 times per day or several times per week.

Frequency and intensity may increase during menopause, peaking about a year after the last menstrual period. After that, the severity decreases. However, hot flashes can still last for several years.

The average duration of hot flashes is 1.2 years (Politi et al. 20087).

Night sweats and hot flashes are symptoms of menopause

Causes of Hot Flashes

Hot flashes are based on a thermoregulatory control defect in the brain. As a result, a vasodilatory response causes slight increases in body temperature (Bansal et al. 20198).

Several neurotransmitters are involved in causing vasomotor symptoms. In addition to estrogen, norepinephrine and serotonin play a significant role.

Estrogen deficiency in the ovaries is usually the first mechanism that triggers hot flashes (Rapkin et al. 20079).

Hot Flash Triggers

Common acute triggers of hot flashes include (Lugo et al. 202210Bansal et al. 201911):

  • Warm environments
  • Hot drinks
  • Alcohol
  • Spices
  • Emotional stress

Treatment of Hot Flashes

Although there are many treatment options, only a few are approved.

Because the safety of hormone replacement therapies is controversial, there is agreement that they should be prescribed only at the lowest effective dose and for the shortest period that is effective.

Healthcare providers are encouraged to prescribe lifestyle changes first, as these alternatives are safer than hormonal treatments with estrogen (Lugo et al. 202212).

Hot flashes do not need to be treated with hormone pills

Natural Alternatives to Hormone Replacement Therapy

Because hormone therapies promote breast cancer, embolism, and stroke, they are usually discouraged (Rossouw et al. 200213).

Fortunately, lifestyle interventions can help relieve hot flashes naturally without these dangers.

Yoga

Yoga is rightly considered an effective treatment for menopausal symptoms.

Studies show that yoga can improve vasomotor, psychosocial, and physical symptoms of menopause.

According to researchers, one-year yoga practice is one of the preferred non-hormonal, lifestyle-modifying interventions for improving the quality of life of menopausal women  (Swain et al. 202114).

Another study agrees with this conclusion: Yoga therapy can reduce hot flashes and night sweats.

Researchers go even further, claiming that even short-term yoga practice can reduce psychological and physical risk factors for cardiovascular disease (Vaze et al. 201015).

Sleep

Quality sleep is essential in treating hot flashes (Triantafillou et al. 201916Freeman et al. 201517).

Women whose hormones are out of balance wake up more often. Improving sleep hygiene can help reduce hot flashes and night sweats.

One natural way to relieve hot flashes through better sleep hygiene is intermittent fasting.

In an intermittent fasting study conducted on 14 women, participants saw significant improvements in sleep patterns after just one week (Michalsen et al. 200318):

  • Reduced awakening
  • Less leg movement
  • Longer REM sleep
  • Improved sleep quality
  • Increased energy level
  • Improved concentration
  • Emotional balance

Improved sleep also positively affects other psychological symptoms of menopause, such as mood swings (Triantafillou et al. 201919).

intermittent fasting for beginners book

Phytoestrogens

Various plants contain active ingredients that are similar in structure to estrogen.

These phytoestrogens have a unique effect (Hwang et al. 200621Poluzzi et al. 201422):

  • At low estrogen levels (primarily postmenopause), they act similarly to estrogen
  • At high estrogen levels (mainly reproductive years), they can exert antiestrogenic effects

In short, polyphenols in natural foods can help regulate estrogen levels. Since hot flashes are due to a lack of estrogen, phytoestrogen-rich foods can help relieve them.

You can learn which outstanding foods boost estrogen naturally in my dedicated article.

Herbal Tea

Coffee and green tea contain small amounts of phytoestrogens (Kuhnle et al. 200822).

Alternative medicine, on the other hand, knows more effective herbs that can help with vasomotor symptoms as natural tea:

Best Supplements to Reduce Hot Flashes

Regular readers of my blog know that I always prefer natural foods to optional supplements.

However, especially with menopausal symptoms, many women want additional help. Therefore, here are what I consider to be the best supplements on the market that can help with hot flashes.

All products are based on the previous herbs. Therefore, they come without hormones and unnecessary additives:

Red Clover Menopause Hot Flashes Supplement

Get: Organic Red Clover Capsules

Herbal Menopause Supplement Against Hot Flashes

Get: Organic Valerian Root Capsules

Relief Hot Flashes

Get: Organic Fenugreek Capsules

Chasteberry Supplement for Hot Flashes

Get: Chasteberry Extract

Dong Quai Hot Flashes Supplement

Get: Angelica Capsules

Natural Hot Flashes Supplement

Get: Ginkgo Biloba Extract

A Proper Lifestyle Relieves Menopausal Hot Flashes

Lifestyle changes can help with hot flashes better than many medications and supplements.

Rethink diet and sleep habits and try intermittent fasting and yoga before resorting to synthetic remedies. With this in mind, smoking is another lifestyle factor that promotes hot flashes and night sweats.

Here is an effortless way to revolutionize your lifestyle today without popping harmful pills: Try my FREE 30-Day Intermittent Fasting Challenge!

Hot Flashes FAQ

What does a hot flash feel like?

Hot flashes are a sudden warmth on the chest, neck, or face, often followed by sweat.

Are hot flashes a symptom of anything?

Hot flashes are the most common symptom of menopause and low estrogen levels.

What helps hot flashes go away?

Yoga, phytoestrogens, specific herbs, and focus on quality sleep can help with hot flashes.

What can cause hot flashes other than menopause?

Besides menopause, stress, excessive exercise, diseases and injuries can cause hot flashes.

Studies ▾

#1-9

1Lugo T, Tetrokalashvili M. Hot Flashes. 2022 Jan;. PubMed PMID: 30969649.

2Bansal R, Aggarwal N. Menopausal Hot Flashes: A Concise Review. J Midlife Health. 2019 Jan-Mar;10(1):6-13. doi: 10.4103/jmh.JMH_7_19. Review. PubMed PMID: 31001050; PubMed Central PMCID: PMC6459071.

3Peacock K, Ketvertis KM. Menopause. 2022 Jan;. PubMed PMID: 29939603.

4Lugo T, Tetrokalashvili M. Hot Flashes. 2022 Jan;. PubMed PMID: 30969649.

5Bansal R, Aggarwal N. Menopausal Hot Flashes: A Concise Review. J Midlife Health. 2019 Jan-Mar;10(1):6-13. doi: 10.4103/jmh.JMH_7_19. Review. PubMed PMID: 31001050; PubMed Central PMCID: PMC6459071.

6Lugo T, Tetrokalashvili M. Hot Flashes. 2022 Jan;. PubMed PMID: 30969649.

7Politi MC, Schleinitz MD, Col NF. Revisiting the duration of vasomotor symptoms of menopause: a meta-analysis. J Gen Intern Med. 2008 Sep;23(9):1507-13. doi: 10.1007/s11606-008-0655-4. Epub 2008 Jun 3. PubMed PMID: 18521690; PubMed Central PMCID: PMC2518020.

8Bansal R, Aggarwal N. Menopausal Hot Flashes: A Concise Review. J Midlife Health. 2019 Jan-Mar;10(1):6-13. doi: 10.4103/jmh.JMH_7_19. Review. PubMed PMID: 31001050; PubMed Central PMCID: PMC6459071.

9Rapkin AJ. Vasomotor symptoms in menopause: physiologic condition and central nervous system approaches to treatment. Am J Obstet Gynecol. 2007 Feb;196(2):97-106. doi: 10.1016/j.ajog.2006.05.056. Review. PubMed PMID: 17306645.

#10-18

10Lugo T, Tetrokalashvili M. Hot Flashes. 2022 Jan;. PubMed PMID: 30969649.

11Bansal R, Aggarwal N. Menopausal Hot Flashes: A Concise Review. J Midlife Health. 2019 Jan-Mar;10(1):6-13. doi: 10.4103/jmh.JMH_7_19. Review. PubMed PMID: 31001050; PubMed Central PMCID: PMC6459071.

12Lugo T, Tetrokalashvili M. Hot Flashes. 2022 Jan;. PubMed PMID: 30969649.

13Rossouw JE, Anderson GL, Prentice RL, LaCroix AZ, Kooperberg C, Stefanick ML, Jackson RD, Beresford SA, Howard BV, Johnson KC, Kotchen JM, Ockene J. Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results From the Women’s Health Initiative randomized controlled trial. JAMA. 2002 Jul 17;288(3):321-33. doi: 10.1001/jama.288.3.321. PubMed PMID: 12117397.

14Swain D, Nanda P, Das H. Impact of yoga intervention on menopausal symptoms-specific quality of life and changes in hormonal level among menopausal women. J Obstet Gynaecol Res. 2021 Oct;47(10):3669-3676. doi: 10.1111/jog.14939. Epub 2021 Jul 12. PubMed PMID: 34254406.

15Vaze N, Joshi S. Yoga and menopausal transition. J Midlife Health. 2010 Jul;1(2):56-8. doi: 10.4103/0976-7800.76212. PubMed PMID: 21716773; PubMed Central PMCID: PMC3122509.

16Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP. Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study. JMIR Ment Health. 2019 Mar 27;6(3):e12613. doi: 10.2196/12613. PubMed PMID: 30916663; PubMed Central PMCID: PMC6456824.

17Freeman EW, Sammel MD, Gross SA, Pien GW. Poor sleep in relation to natural menopause: a population-based 14-year follow-up of midlife women. Menopause. 2015 Jul;22(7):719-26. doi: 10.1097/GME.0000000000000392. PubMed PMID: 25549066; PubMed Central PMCID: PMC4481144.

18Michalsen A, Schlegel F, Rodenbeck A, Lüdtke R, Huether G, Teschler H, Dobos GJ. Effects of short-term modified fasting on sleep patterns and daytime vigilance in non-obese subjects: results of a pilot study. Ann Nutr Metab. 2003;47(5):194-200. doi: 10.1159/000070485. PubMed PMID: 12748412.

#19-24

19Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP. Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study. JMIR Ment Health. 2019 Mar 27;6(3):e12613. doi: 10.2196/12613. PubMed PMID: 30916663; PubMed Central PMCID: PMC6456824.

20Hwang CS, Kwak HS, Lim HJ, Lee SH, Kang YS, Choe TB, Hur HG, Han KO. Isoflavone metabolites and their in vitro dual functions: they can act as an estrogenic agonist or antagonist depending on the estrogen concentration. J Steroid Biochem Mol Biol. 2006 Nov;101(4-5):246-53. doi: 10.1016/j.jsbmb.2006.06.020. Epub 2006 Sep 11. PubMed PMID: 16965913.

21Poluzzi E, Piccinni C, Raschi E, Rampa A, Recanatini M, De Ponti F. Phytoestrogens in postmenopause: the state of the art from a chemical, pharmacological and regulatory perspective. Curr Med Chem. 2014;21(4):417-36. doi: 10.2174/09298673113206660297. Review. PubMed PMID: 24164197; PubMed Central PMCID: PMC3963458.

22Kuhnle GG, Dell’Aquila C, Aspinall SM, Runswick SA, Mulligan AA, Bingham SA. Phytoestrogen content of beverages, nuts, seeds, and oils. J Agric Food Chem. 2008 Aug 27;56(16):7311-5. doi: 10.1021/jf801534g. Epub 2008 Aug 1. PubMed PMID: 18671400.

23Beck V, Rohr U, Jungbauer A. Phytoestrogens derived from red clover: an alternative to estrogen replacement therapy?. J Steroid Biochem Mol Biol. 2005 Apr;94(5):499-518. doi: 10.1016/j.jsbmb.2004.12.038. Epub 2005 Mar 23. Review. PubMed PMID: 15876415.

24Kelley KW, Carroll DG. Evaluating the evidence for over-the-counter alternatives for relief of hot flashes in menopausal women. J Am Pharm Assoc (2003). 2010 Sep-Oct;50(5):e106-15. doi: 10.1331/JAPhA.2010.09243. Review. PubMed PMID: 20833608.

#25-28

25Carmichael AR. Can Vitex Agnus Castus be Used for the Treatment of Mastalgia? What is the Current Evidence?. Evid Based Complement Alternat Med. 2008 Sep;5(3):247-50. doi: 10.1093/ecam/nem074. PubMed PMID: 18830450; PubMed Central PMCID: PMC2529385.

26Heirati SFD, Ozgoli G, KabodMehri R, Mojab F, Sahranavard S, Nasiri M. The 4-month effect of Vitex agnus-castus plant on sexual function of women of reproductive age: A clinical trial. J Educ Health Promot. 2021;10:294. doi: 10.4103/jehp.jehp_63_21. eCollection 2021. PubMed PMID: 34667794; PubMed Central PMCID: PMC8459874.

27Jenabi E, Shobeiri F, Hazavehei SMM, Roshanaei G. The effect of Valerian on the severity and frequency of hot flashes: A triple-blind randomized clinical trial. Women Health. 2018 Mar;58(3):297-304. doi: 10.1080/03630242.2017.1296058. Epub 2017 Mar 17. PubMed PMID: 28278010.

28Franco OH, Chowdhury R, Troup J, Voortman T, Kunutsor S, Kavousi M, Oliver-Williams C, Muka T. Use of Plant-Based Therapies and Menopausal Symptoms: A Systematic Review and Meta-analysis. JAMA. 2016 Jun 21;315(23):2554-63. doi: 10.1001/jama.2016.8012. Review. PubMed PMID: 27327802.

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