There are many symptoms of menopause and perimenopause. Different women experience different mixes of symptoms, depending mostly on hormonal makeup and lifestyle, and most women report the experience of hot flashes. Research shows eighty-five percent of American women experience them within the first year or two of menopause.
Sadly, up to half of women continue to have them regularly for years following the onset of menopause. Below are some helpful natural remedies for balancing the body and mind during “the change.”
1. Black Cohosh
Black Cohosh is a plant used widely in Europe for treating menopause and hot flashes. Studies show Black Cohosh to be just as effective as pharmaceutical estrogen in providing hot flash relief and one study showed Black Cohosh was effective at preventing excessive sweating .
2. Flaxseed Oil
Fatty acids, such as those found in flaxseed oil, have been thought to be effective in reducing menopausal symptoms. Flax contains plant lignans which are similar to estrogen, possibly causing estrogen levels to stabilize in menopausal women.
3. Evening Primrose Oil
A general tonic for women’s reproductive health, evening primrose has a cooling effect on the skin and regulates the production of estrogen. It can act as a sleep aid due to its high gamma linolenic acid count, and increased prostaglandin production.
4. Chickweed Tincture
Daily servings of this herb have been reported to lower both the number and severity of hot flashes.
5. Red Clover
A plant containing high amounts of phyto-estrogens known as isoflavones has been shown to help reduce the intensity and frequency of hot flashes.
6. Homeopathic Remedies
Homeopathic treatment options such as Ferrum phosphoricum (good for reducing redness), Belladonna (an excellent herb for sporadic, rapid hot flashes), Sanguinarina (counteracts hot flashes on the face, neck and ears) and Kali Phosphoricum.
7. Other Western Herbs
Other similar-acting plants include sarsaparilla, spearmint, licorice root, damiana, chasteberry, wild yams, motherwort, and red raspberry leaf.
Try drinking a few cups of organic sage tea daily. Sage tea can be found at your local grocery store or online. Besides providing hot flash relief, sage helps with digestion, infant diarrhea and headaches.
9. Vitamin C
Some women have found that bioflavanoids found in Vitamin C can help reduce the frequency of hot flashes. In order to get hot flash relief, I would recommend eating more foods with Vitamin C.
10. Vitamin E
Studies have shown that antioxidants in Vitamin E play a significant role in reducing the symptoms of hot flashes . In order to get hot flash relief, take the recommended serving of a Vitamin E supplement or eat more foods with Vitamin E.
11. Natural Progesterone Cream
Most women are actually estrogen dominant due to the amount of soy in foods. In most cases of menopause doctors actually prescribe more estrogen. I highly recommend using a cream to help balance menopausal hormone levels and to reduce hot flashes.
Other Tips For Relieving Hot Flashes
Besides from the list of natural remedies above, you can also practice these natural life-style tips to help get relief from hot flashes.
Avoid Synthetic Bedding and Clothing
Synthetic bedding and clothing can contribute to over-heating the body, especially while sleeping. Unlike natural cottons and linens, synthetic fibers cause us to perspire more often at night, a time when women most-often experience over-heating. Also, if you wear tight-fitting clothing, such as turtle-necks, that are made from synthetic fibers, this can also aggravate hot flashes.
Avoid long periods in direct sunlight. Reduce the use of hot tubs, saunas and even hot showers. Drink cool water with cucumber and stay in well-ventilated, cool areas of your home. Small room fans can help provide temporary relief for hot flashes.
Smoking has been linked to increased occurrence of hot flashes in menopausal women.
Take Time to Unwind
Many women report an increase occurrence of hot flashes during times of stress. Make sure to make time for yoga, breathing exercises, visualization, massage, acupuncture, chiropractic, biofeedback techniques, meditation or other forms of stress relief during the day. This will help ease heat in your body and mind.
Avoid Trigger Substances
Alcohol, fried foods, spicy foods, caffeine, diet pills and very hot (temperature-wise) foods can create increased acid and heat in the body. It is best to avoid these substances, especially foods that cause acid reflux.
Engaging in daily exercise keeps you in shape and feeling young and healthy. Without a healthy body, it is harder to balance the necessary hormones to prevent hot flashes. Try going for more walks throughout the day. Simple cardio exercise is one of the easiest things you can do to improve your health.
Cleanse Your Body
By cleansing your body on a regular basis you can help balance your organs and hormone levels. I recommend performing a colon cleanse and liver detox at least 1-2 times yearly, these cleanses will help promote optimal health.
- Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM
- Office of Dietary Supplements. Black Cohosh Fact Sheet. National Institutes of Health. 2008 November 21.
- Horstman AM, Dillon EL, Urban RJ, Sheffield-Moore M. The role of androgens and estrogens on healthy aging and longevity. J Gerontol A Biol Sci Med Sci. 2012 Nov;67(11):1140-52. doi: 10.1093/gerona/gls068. Epub 2012 Mar 26. Review.