These 8 Natural Remedies for Hot Flashes Help You Beat the Heat

A hot flash can hit at any time. A tidal wave of heat, sweat and heart palpitations crashes down on your upper body. And the intensity lasts for several minutes. Since the menopausal transition can last for 10 years, natural remedies for hot flashes can provide some much-needed relief during this time. Here, we break down why hot flashes happen and, more importantly, the natural remedies that can help.

Why do hot flashes happen?

“For some women, hot flashes can be really disruptive,” says gynecologist Robin Noble, MD , Let’s Talk Menopause chief medical advisor. Stress, anxiety and dread can also compound a person’s response and intensify the negative experience, according to Dr. Noble.

“We know that a woman’s thermoregulatory zone narrows around menopause,” says Alyssa Dweck, MD , Chief Medical Officer of Bonafide Health. We used to be able to tolerate a two to three degree change in our core temperature, from say, walking up the stairs. Now, that change can trigger a hot flash.

“We don’t have the same tolerance,” Dr. Dweck adds. In fact, "women report putting their head in the freezer, using cooling sheets or taking cold water plunges," in an attempt to cool down.

8 natural remedies for hot flashes

“Many women will try just about anything to help cope with the symptoms of menopause, especially vasomotor symptoms such as hot flashes,” says Amberly Davidson, MD , an ob-gyn at HerMD Cincinnati.

But when it comes to natural remedies for hot flashes, “the truth is, we don’t know why some things work for some women but not others,” says longtime menopause researcher Nancy E. Avis, PhD , a professor at Wake Forest School of Medicine. Avis' philosophy is like many of the doctors interviewed: “If your symptoms are mild, the natural remedy is safe and cheap, why not try it?” she says.

Here are some of the best natural remedies for hot flashes that can help you keep your cool.

1. Consider hypnosis

Hypnosis is one of the few non-hormonal treatments for hot flashes that the Menopause Society recommends in their evidence-based 2023 position statement. One study in Author Manuscript found women who had clinical hypnosis sessions experienced a 56% reduction in hot flashes after 12 weeks. Experts suspect that hypnosis influences the parasympathetic nervous system, which controls the body's ability to relax.

2. Try CBT

Cognitive behavioral therapy (CBT), a type of talk therapy, targets negative thinking. This can help rein in episodes of hot flashes. Research in Menopause found that CBT for menopausal symptoms was particularly effective at improving self-reported hot flashes, sleep troubles and depressive symptoms.

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3. Practice mindfulness

“Meditation and mindfulness may help diminish stress, which can indirectly help with vasomotor symptoms” like hot flashes, Dr. Dweck explains. In fact, a study in the Journal of Clinical Psychology in Medical Settings found that women who practiced mindfulness-based stress reduction (MBSR) for eight weeks reduced vasomotor symptoms like hot flashes by as much as 67%. Learn more about MBSR for menopause in this video:

4. Go green

There is emerging evidence in the journal Menopause that suggests a plant-based Mediterranean diet may be effective for reducing hot flashes as well as body weight, says Dr. Noble. The green Mediterranean diet encourages more plant-based foods and less meat. An added plus: Research in Author Manuscripts suggests that women carrying around excess pounds who lose weight may experience less frequent and less severe hot flashes.

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5. Talk to your friends

A surprisingly fun way to beat the hot flash heat? Phone a friend. Says Dr. Dweck: “Hot flashes can be frightening; normalizing the experience can be helpful.” Professor Avis agrees, adding “friends and family are usually the best sources of information.”

6. Grab a fan

Sounds surprisingly simple, but carrying around a small foldable fan or water spritzer can speed relief from hot flashes. These tools can help you feel prepared and keep you cool when you’re on the go. "For some women, knowing that they have a physical helper at their side relaxes them, so they may react less to a hot flash," says psychologist Elaine Rodino, PhD.

7. Practice yoga

Research in the journal Maturitas suggests that regular yoga practice can help reduce menopausal symptoms such as hot flashes. And another study in Holistic Nursing Practice shows that yoga helps improve other menopausal symptoms, too, such as sleep trouble. To get the benefits, check out this yoga for menopause video:

8. Use essential oils

When you feel a hot flash coming on, spritz some lavender essential oil. A study in Complementary Therapies in Clinical Practice suggests that anti-inflammatory, stress-busting lavender helps sooth hot flashes. Small bottles and roller balls you can tuck in your purse are especially portable.

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Beyond natural remedies for hot flashes

If your hot flashes are frequent or become bothersome, consult your doctor. While hormone replacement therapy (HRT) or hormone therapy (HT) is the most effective treatment for hot flashes, it isn’t the only option. Besides the newest hot flash drug, Fezolinetant (Veozah), several non-hormonal drugs are effective for hot flash relief. They include:

• Antidepressants (such as SSRIs)
• Gabapentin or pregabalin (anti-seizure medications)
• Oxybutynin (for urinary issues) and
• Clonidine (for high blood pressure).

“It is okay to ask for treatment,” Dr. Noble stresses. “Just because you can suffer through these symptoms, forgoing treatment is not always the best choice,” she says.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .