Hormone Replacement Therapy
Natural Remedies for Hot Flashes Relief
While hot flashes are not a severe health problem, they can cause discomfort, inconvenience, and even embarrassment. As its name suggests, a hot flash is a sudden feeling of warmth.
Hot flashes typically occur in women during the months or years leading up to menopause. They can interrupt sleep, increase perspiration, soak clothing, cause flushed skin, and other annoying signs and symptoms that can decrease quality of life.
Doctors sometimes recommend hormone replacement therapy (HRT) for hot flashes relief, but the treatment may not be suitable for everyone.
Fortunately, some natural remedies can reduce the frequency and severity of annoying hot flashes.
Natural remedies to prevent or relieve hot flashes
Know (and avoid) your triggers.
Certain environmental factors can trigger hot flashes in some people. These triggers may include:
- Being in a hot room
- Feeling anxious or stressed
- Wearing tight clothing
- Drinking alcohol
- Consuming caffeine in coffee, chocolate, soft drinks, and other products
- Eating spicy foods
- Smoking or secondhand exposure to cigarette smoke
- Bending over
After identifying triggers, work out ways to avoid them.
If being in a warm room triggers hot flashes, for example, dressing in layers can create an opportunity to adjust clothing according to the room temperature.
Bioidentical hormone replacement
Bioidentical hormone replacement (BHRT) provides the same hot flashes relief as HRT, but with some differences.
The hormones used in BHRT are different from those used in traditional HRT in that pharmaceutical companies make BHRT from plant estrogens, for example.
In contrast, drug manufacturers make traditional HRT from the urine of pregnant hormones and other synthetic hormones.
Because their chemical structure is identical to HRT, the body breaks down bio-identical hormones and HRT hormones in the same way.
Bio-identical hormones include estrone (E1), estradiol (E2), and estriol (E3), along with progesterone, testosterone, dehydroepiandosterone (DHEA), and pregnenolone.
Diet
Omega-3 fatty acids can help reduce hot flashes and night sweats. One study shows taking omega-3 fatty acid supplements decreased the frequency and severity of hot flashes and night sweats.
Omega-3 fatty acids are also available in many foods, such as fatty fish, such as mackerel, salmon and anchovies, chia seeds, flax seeds, grape seed, and other types of seeds.
Increasing consumption of foods containing phytoestrogens, such as soybeans, chickpeas, peanuts, flax seeds, barley, grapes, berries, plums, green and black tea, can help.
Avoiding certain foods can reduce hot flashes associated with menopause.
Sugary or processed foods can raise blood sugar levels quickly, which can trigger hot flashes.
Consuming alcohol or caffeine can also increase the severity or frequency of hot flashes for some women, so each person must determine if alcohol or caffeine is a personal trigger.
Supplements
Researchers are still working to determine which, if any, supplements reduce hot flashes. The North American Menopause Society lists several supplements and their potential to provide relief from this common problem. These supplements include:
- Black cohosh
- Red clover
- Dong quai
- Ginseng
- Kava
- Evening primrose oil
Embrace the power of cool water
Splashing cold water over the face and wrists can help bring down the body temperature to cool a hot flash. Running cold water on the wrists or body helps stop hot flashes quickly.
Staying hydrated can help a body maintain a constant temperature. Drinking cold water or other caffeine- and alcohol-free beverages at the start of a hot flash can help reduce its severity.
Deal with stress and anxiety
The relationship between stress and hot flashes seems to be a two-way street: anxiety is a symptom of hot flashes, but anxiety can also cause hot flashes. In fact, researchers in a 2005 study followed 436 premenopausal women for six years. The scientists discovered that anxiety was a symptom of hot flashes and that people with anxiety were 3 to 5 times more likely to experience hot flashes. When the researchers checked back on the participants in 2016, they confirmed the strong relationship between anxiety and hot flashes.
Reduce stress and anxiety by getting enough sleep, talking about it with a trusted individual, and consume a healthy diet. Research shows that practicing mindfulness, which is a technique that focuses one’s awareness of the present moment, can also alleviate the stress that ignites hot flashes.
Exercise
Physical movement can reduce hot flashes by preventing and treating anxiety. Aerobic exercise, also known as cardio workouts and strength training, can also help with other signs of menopause, such as loss of bone strength and weight gain.
For more information on natural remedies for hot flashes, speak to a healthcare professional. Taking a proactive approach to hot flashes can make the transition to menopause more comfortable and less embarrassing.
References
https://pubmed.ncbi.nlm.nih.gov/18328014/
https://pubmed.ncbi.nlm.nih.gov/24518152/
https://pubmed.ncbi.nlm.nih.gov/25051286/
https://pubmed.ncbi.nlm.nih.gov/15879914/
https://pubmed.ncbi.nlm.nih.gov/27433864/
While hot flashes are not a severe health problem, they can cause discomfort, inconvenience, and even embarrassment. As its name suggests, a hot flash is a sudden feeling of warmth.
Hot flashes typically occur in women during the months or years leading up to menopause. They can interrupt sleep, increase perspiration, soak clothing, cause flushed skin, and other annoying signs and symptoms that can decrease quality of life.
Doctors sometimes recommend hormone replacement therapy (HRT) for hot flashes relief, but the treatment may not be suitable for everyone.
Fortunately, some natural remedies can reduce the frequency and severity of annoying hot flashes.
Natural remedies to prevent or relieve hot flashes
Know (and avoid) your triggers.
Certain environmental factors can trigger hot flashes in some people. These triggers may include:
- Being in a hot room
- Feeling anxious or stressed
- Wearing tight clothing
- Drinking alcohol
- Consuming caffeine in coffee, chocolate, soft drinks, and other products
- Eating spicy foods
- Smoking or secondhand exposure to cigarette smoke
- Bending over
After identifying triggers, work out ways to avoid them.
If being in a warm room triggers hot flashes, for example, dressing in layers can create an opportunity to adjust clothing according to the room temperature.
Bioidentical hormone replacement
Bioidentical hormone replacement (BHRT) provides the same hot flashes relief as HRT, but with some differences.
The hormones used in BHRT are different from those used in traditional HRT in that pharmaceutical companies make BHRT from plant estrogens, for example.
In contrast, drug manufacturers make traditional HRT from the urine of pregnant hormones and other synthetic hormones.
Because their chemical structure is identical to HRT, the body breaks down bio-identical hormones and HRT hormones in the same way.
Bio-identical hormones include estrone (E1), estradiol (E2), and estriol (E3), along with progesterone, testosterone, dehydroepiandosterone (DHEA), and pregnenolone.
Diet
Omega-3 fatty acids can help reduce hot flashes and night sweats. One study shows taking omega-3 fatty acid supplements decreased the frequency and severity of hot flashes and night sweats.
Omega-3 fatty acids are also available in many foods, such as fatty fish, such as mackerel, salmon and anchovies, chia seeds, flax seeds, grape seed, and other types of seeds.
Increasing consumption of foods containing phytoestrogens, such as soybeans, chickpeas, peanuts, flax seeds, barley, grapes, berries, plums, green and black tea, can help.
Avoiding certain foods can reduce hot flashes associated with menopause.
Sugary or processed foods can raise blood sugar levels quickly, which can trigger hot flashes.
Consuming alcohol or caffeine can also increase the severity or frequency of hot flashes for some women, so each person must determine if alcohol or caffeine is a personal trigger.
Supplements
Researchers are still working to determine which, if any, supplements reduce hot flashes. The North American Menopause Society lists several supplements and their potential to provide relief from this common problem. These supplements include:
- Black cohosh
- Red clover
- Dong quai
- Ginseng
- Kava
- Evening primrose oil
Embrace the power of cool water
Splashing cold water over the face and wrists can help bring down the body temperature to cool a hot flash. Running cold water on the wrists or body helps stop hot flashes quickly.
Staying hydrated can help a body maintain a constant temperature. Drinking cold water or other caffeine- and alcohol-free beverages at the start of a hot flash can help reduce its severity.
Deal with stress and anxiety
The relationship between stress and hot flashes seems to be a two-way street: anxiety is a symptom of hot flashes, but anxiety can also cause hot flashes. In fact, researchers in a 2005 study followed 436 premenopausal women for six years. The scientists discovered that anxiety was a symptom of hot flashes and that people with anxiety were 3 to 5 times more likely to experience hot flashes. When the researchers checked back on the participants in 2016, they confirmed the strong relationship between anxiety and hot flashes.
Reduce stress and anxiety by getting enough sleep, talking about it with a trusted individual, and consume a healthy diet. Research shows that practicing mindfulness, which is a technique that focuses one’s awareness of the present moment, can also alleviate the stress that ignites hot flashes.
Exercise
Physical movement can reduce hot flashes by preventing and treating anxiety. Aerobic exercise, also known as cardio workouts and strength training, can also help with other signs of menopause, such as loss of bone strength and weight gain.
For more information on natural remedies for hot flashes, speak to a healthcare professional. Taking a proactive approach to hot flashes can make the transition to menopause more comfortable and less embarrassing.
References
https://pubmed.ncbi.nlm.nih.gov/18328014/
https://pubmed.ncbi.nlm.nih.gov/24518152/
https://pubmed.ncbi.nlm.nih.gov/25051286/
https://pubmed.ncbi.nlm.nih.gov/15879914/
https://pubmed.ncbi.nlm.nih.gov/27433864/
