Hot flashes are among the most common symptoms that can occur during menopause. Most women find them extremely unpleasant, as they can develop intense heat in the body or flow through it as a wave of cold. When they occur alternately, with intense sweating and chills, they are particularly stressful for those affected. The endocrine (hormone-producing) system is primarily involved in these fluctuations. Here, we would like to outline some measures that can make the menopause experience easier for you.

Hot flashes in the first phase of menopause

Menopause is divided into three phases. Pre-menopause is characterized by a gradual change in hormonal balance. This is characterized by irregular bleeding that fluctuates greatly in intensity, which may sometimes stop completely, and is often accompanied by mild mood swings.

The onset of hormonal changes also alters the emotional state of some women. It’s not uncommon for women to rethink their lives during this phase, sometimes even completely overhauling them.

The second section is the most intense

During the second phase, ovulation ceases to occur because all the eggs in the ovaries have been depleted. At the same time, estrogen and progesterone production declines rapidly. An overall hormonal imbalance occurs, which has a significant impact on physical and psychological well-being.

The hormonal fluctuations literally send those affected into a rollercoaster of emotions. During this phase, severe and sometimes long-lasting hot flashes, sleep disturbances, and intense mood swings, even depression , occur more frequently .

Phase three heralds the end of menopause

In the third and final phase of menopause, the body has adapted to the changed hormonal situation and the climacteric symptoms gradually subside.

The duration of the entire menopause depends on various circumstances and is usually between 10 and 15 years.

Measures to reduce hot flashes

While the unpleasant side effects that many women suffer during menopause cannot always be completely eliminated, it is certainly possible to significantly reduce the duration and intensity of the symptoms naturally, allowing those affected to cope much better with the changed situation.

Below we present some measures that you will definitely benefit from if implemented.

Menopause is not a disease

Menopause is not a disease, but a hormonal transition phase in a woman’s life, which can be experienced with varying degrees of intensity. A positive, optimistic attitude during this time is very beneficial, as it automatically has a positive effect on one’s well-being.

With the right attitude, the physical changes of menopause can be noticeably harmonized. So embrace this new phase of life and use it to rediscover yourself.

Stress increases hot flashes

You should avoid stressful situations as much as possible, as they can significantly intensify hot flashes. However, this is often not possible in everyday life. Therefore, it is all the more important to counteract stress in other ways. Relaxation methods such as autogenic training, meditation, Tai Chi, yoga, etc. are particularly suitable for this. Hormone yoga, in particular, is a special method that can balance the endocrine system and thus positively influence various menopausal symptoms.

Prepare for nighttime hot flashes

Many women suffer from intense sweating, especially at night. Until these sweatings subside, you should heed the following recommendations:

1. Ventilate your bedroom well before going to bed.
2. The room temperature should be between 17°C and 18°C.
3. Sleep between two sheets that you can quickly change if you get sweaty.
4. Wear cotton T-shirts at night and keep three spare shirts next to your bed so you don’t have to get up to change.

Get your sweat on

If you exercise regularly and really work up a sweat, there’s a good chance that those annoying hot flashes will significantly lessen or even disappear completely. However, if you haven’t been very active up to now, you should definitely take things slowly so you don’t overexert yourself right away.

You can also benefit greatly from saunas or steam baths. And all three activities (exercise, sauna, steam bath) also have a very positive effect on your sleep patterns.

Enjoy alternating showers

Your day should begin with a contrast shower (alternating between warm and cold water). Alternating foot baths in the evening can also be very helpful. To do this, soak your feet alternately in a tub of warm water and a tub of cold water. Throughout the day, you can also alternate between running warm and cold water over your upper arms. Generally, the contrast shower technique should end with the cold application.

Triggering factors of hot flashes

Some foods and food additives can cause the body to trigger a heightened stress response. This is especially true for women prone to hot flashes. Common triggers include alcohol (especially beer and wine), nicotine, caffeine, spicy foods, peanuts, processed foods, pasteurized dairy products, and chocolate.

If you can’t identify what triggers your hot flashes, it’s a good idea to keep a diary. Write down everything you eat or drink, as well as what kind of stress you were exposed to each day. Later, you can review what potentially triggering factors you encountered before the hot flashes and eliminate them.

Deacidify your body

Through menstrual bleeding, a woman’s body can regularly rid itself of existing acids. Since this ability is lost from the onset of menopause, the body attempts to excrete the acids through the skin in the form of hot flashes and sweating.

Therefore, it is especially important during this phase of life to eat a diet that is as low in acid as possible or rich in alkaline foods. Furthermore, an intensive deacidification treatment is highly recommended. You will quickly notice that reducing acid levels in the body simultaneously alleviates menopausal symptoms.

*Get your 7-Day Alkaline Diet here

Other natural remedies for hot flashes

Below we list some natural remedies that can be of great help to you during hot flashes.

Sage tea relieves hot flashes

Drinking sage tea during menopause provides peace of mind, strengthens the nerves, and has an antiperspirant effect (1). To fully benefit from its antiperspirant effect, two cups should be sipped daily throughout the day. Alternatively, an extract can be taken in capsule form or as a liquid tincture.

* Organic sage tea can be found here under this link.

Red clover relieves hot flashes

Isoflavones are secondary plant substances whose chemical structure is very similar to estrogens. The effect of these substances is also comparable to that of estrogen. Red clover appears to contain a particularly effective combination of four different isoflavones, which is why it appears to be able to regulate women’s hormonal balance during periods of fluctuating balance. Therefore, red clover is often recommended as a dietary supplement for hot flashes and other menopausal symptoms.

Although science is not entirely in agreement about whether red clover really helps with menopausal symptoms, some studies and various reports from women confirm its positive effects against hot flashes (2).

* Red clover can be found here at this link

Pomegranate relieves menopausal symptoms

Pomegranate seeds also contain so-called phytoestrogens, which, in the form of pomegranate seed oil, can help many women alleviate their menopausal symptoms. While scientific studies have shown a rather limited effect of pomegranate seed oil against hot flashes, pomegranate seed oil has been found to significantly improve sleep (3). Pomegranate seed oil is also commercially available as a dietary supplement in capsule form.

*Pomegranate seed oil can be found here at this link

Chasteberry for hot flashes

As an extract, chasteberry can activate progesterone production, alleviate estrogen dominance, and thus be used for hot flashes and other menopausal symptoms. Chasteberry can also be beneficial when combined with other gynecological herbs, as we explain in our article on chasteberry.

Wild Yam relieves hot flashes

Wild yam refers to the yam root. This root has a harmonizing and balancing effect on menopausal symptoms. Therefore, a significant reduction in hot flashes is often noticeable after just a short period of use. It also exhibits a remarkably pleasant, balancing effect on the psychological level (4) . The substances in the yam root can also help increase bone density (5).

Conclusion: Treat hot flashes naturally

As you can see there are numerous options and natural remedies for holistically treating and alleviating menopausal symptoms, so that for many women, conventional hormone preparations – that are often prescribed – are not even necessary.