Top 11 Natural Remedies for Hot Flashes: Effective and Safe Solutions

Hot flashes are a common symptom experienced by many women during menopause. They can be uncomfortable and disruptive, affecting the quality of life. While there are several medical treatments available, many women prefer natural remedies. In this comprehensive guide, we will explore the 11 best natural remedies for hot flashes and 3 that should be avoided. This information is based on scientific research and expert opinion, ensuring you receive reliable advice for managing hot flashes naturally.

1. 1. Black Cohosh
Black cohosh is a popular herb used for alleviating menopausal symptoms, including hot flashes. Studies suggest that it may help reduce the frequency and severity of hot flashes by balancing hormones. It is available in various forms, including capsules, tablets, and teas.

How to Use: Take 20-40 mg of standardized black cohosh extract daily. Consult with a healthcare provider for the appropriate dosage for your needs.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC2565169/

2. 2. Soy Products
Soy contains phytoestrogens, plant-based compounds that mimic estrogen in the body. Consuming soy products like tofu, tempeh, and soy milk may help reduce hot flashes.

How to Use: Include soy products in your daily diet. Aim for at least one serving of soy food each day.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/

3. 3. Red Clover
Red clover is another herb rich in phytoestrogens. It is believed to help balance hormone levels and reduce hot flashes.

How to Use: Red clover can be taken as a tea or in supplement form. Follow the dosage instructions on the product label.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC4600268/

4. 4. Flaxseed
Flaxseed is high in lignans, which have estrogen-like properties. Incorporating flaxseed into your diet may help alleviate hot flashes.

How to Use: Add one to two tablespoons of ground flaxseed to your smoothies, yogurt, or oatmeal daily.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC2660523/

5. 5. Sage
Sage has been used traditionally to reduce excessive sweating, including night sweats and hot flashes.

How to Use: Drink sage tea by steeping one teaspoon of dried sage leaves in a cup of boiling water for 10 minutes. Drink up to three cups daily.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC4194494/

6. 6. Vitamin E
Vitamin E is an antioxidant that may help reduce the severity of hot flashes in some women.

How to Use: Take 400 IU of vitamin E daily. It is important to consult with a healthcare provider before starting supplementation.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC3143882/

7. 7. Evening Primrose Oil
Evening primrose oil is rich in gamma-linolenic acid (GLA), which may help reduce hot flashes.

How to Use: Take 500-1000 mg of evening primrose oil daily. Follow the dosage instructions on the product label.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC2769364/

8. 8. Acupuncture
Acupuncture, a traditional Chinese medicine practice, has been shown to reduce hot flashes by promoting hormonal balance.

How to Use: Consult with a licensed acupuncturist for a treatment plan tailored to your symptoms.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC4036982/

9. 9. Mindfulness and Relaxation Techniques
Stress can exacerbate hot flashes. Mindfulness meditation, yoga, and deep breathing exercises can help manage stress and reduce hot flashes.

How to Use: Practice mindfulness meditation or yoga for 20-30 minutes daily.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC5553891/

10. 10. Cooling Techniques
Using cooling techniques, such as fans, cool showers, and lightweight clothing, can help manage hot flashes when they occur.

How to Use: Keep a portable fan handy, take cool showers, and wear breathable fabrics like cotton.

Trusted Source: www.menopause.org/for-women/menopauseflashes/hot-flashes-night-sweats

11. 11. Exercise
Regular physical activity can help reduce the frequency and intensity of hot flashes by improving overall health and hormonal balance.

How to Use: Engage in at least 30 minutes of moderate exercise, such as brisk walking, swimming, or cycling, most days of the week.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC4863271/

12. 3 Remedies to Avoid
While many natural remedies can be beneficial, some are either ineffective or may pose health risks. Here are three remedies to avoid:

a) 1. Dong Quai
Dong quai is often promoted as a remedy for menopausal symptoms, but there is limited evidence to support its effectiveness for hot flashes. Additionally, it may increase the risk of bleeding, especially when taken with blood-thinning medications.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC3614594/

b) 2. Wild Yam
Wild yam creams are marketed as natural hormone replacement therapy, but there is no scientific evidence that they are effective for hot flashes. The body cannot convert wild yam into estrogen on its own.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC2908412/

c) 3. Chasteberry
Chasteberry is sometimes used to balance hormones, but there is insufficient evidence to support its use for hot flashes. It may also interact with certain medications.

Trusted Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC3505202/

13. Conclusion
Managing hot flashes naturally can be effective and beneficial for overall health. By incorporating these 11 natural remedies into your routine and avoiding the less effective ones, you can find relief and improve your quality of life. Always consult with a healthcare provider before starting any new treatment, especially if you have underlying health conditions or are taking other medications.