10 Simple Ways To Manage Hot Flashes During Menopause

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If you're here, then you're probably over 40 and feeling some weird changes in your body that you never felt before. You almost feel like your body's playing pranks on you from time to time.

Menopause symptoms do have a way of sneaking up on you and turning your daily routine into a rollercoaster. Hot flashes in the middle of the night? Mood swings make you snap at the tiniest of things? Yeah. I've been there and it's no fun.

This post is about finding relief, specifically, 10 natural remedies to help ease your hot flashes that come as part of your menopause symptoms. Nothing fancy, just stuff you can try at home. I've dug into this because I know how rough it can get, and I want you to feel better, too.

Before we get into the remedies, let's talk about what's really happening to our bodies.

What is Menopause

So, what is menopause anyway?

Well, menopause is basically when your ovaries decide they've done their duties and stop making eggs. Your periods stop, say their goodbyes, sometimes forever and sometimes not right away. For some of us, this hits around 50, but it can also start in your 40s.

Doctors would call it official when you've gone 12 months without a period. Before that, you're in perimenopause, which is the precursor to menopause. That's when menopause symptoms start showing up, and trust me, they don't mess around. I remember wondering why I was sweating buckets even when the air-conditioning was full blast. Turns out it's all part of menopause.

Your hormones, both estrogen and progesterone, drop, and your body reacts in ways that feel totally out of your control.

The Changes Our Body Goes Through During Menopause

Whether you're ready or not, your body's shifting gears during menopause, and it's not subtle.

Your estrogen levels tank, and that throws everything off. The way your body controls its temperature goes haywire, that's why the hot flashes. Your bones might weaken over time, and your heart has to work harder to stay healthy. I noticed my skin getting drier, like it forgot how to hold moisture. Hair thins out too. You cannot imagine my panic when I'd find clumps of hair every time I was in the shower. I still do but I think I've learned how manage and accept it.

Sleep? It's going to be a while before you get to go back to that beautiful night's sleep. Metabolism slows down, so you'll find those extra kilos creeping in and not wanting to leave, no matter how hard you try. It's a lot, right?

But knowing what's happening helps, and these changes are perfectly normal, even if they feel unfair.

Common Menopause Symptoms

Let's look at the big ones.

Hot flashes top the list. You're fine one minute, then suddenly, without any rhyme or reason, you're a human furnace. Night sweats are their evil twin, drenching you at 3 a.m. Mood swings hit hard, I'd cry or get upset over the smallest of things.

Sleep gets tricky. You can't fall asleep, and when you do fall asleep, you wake up too early. Fatigue drags you down, and that afternoon slump is multiplied a thousand times. Brain fog is another big one, and you might forget what you're saying right in the middle of saying it, or you just simply forget things, like where you parked the car. I used to open the fridge to throw rubbish in, that's how messed up my brain was!

Then there's also vaginal dryness, low libido, as well as joint aches.

All sound familiar?

What Are Hot Flashes?

You're just sitting there, minding your own business, when suddenly you feel like a heat wave crashes over you. Your face flushes, your chest feels like it's on fire, and you start sweating. That's a hot flash.

It's one of the most common menopause symptoms, and it happens because your estrogen levels start dropping. Your brain gets super confused in controlling your body temperature; it sort of short circuits. They can last a few seconds or a few minutes. For me, it happens at the most inconvenient moments, like during meetings, and I'd be fanning myself, flustered by the discomfort.

Sometimes you get chills after, which is just your body's natural way of trying to cool off. Night sweats are basically hot flashes that hit while you sleep, leaving you not only soaked but wide awake.

Research says that about 75% of women deal with this, so you're not alone. Regardless, we still want some relief from these hot flashes in any way we can.

10 Natural Remedies for Hot Flashes

Okay, here are 10 natural remedies for your hot flashes that you can try. I myself have tried quite a few of these, and they've saved me more than once. But please, do check with your doctor first when it comes to consuming the herbs or supplements.

Black Cohosh

This herb has been around forever. Studies have mentioned that Black Cohosh can help reduce hot flashes.

Flaxseeds

Grind some flaxseeds or get ground flaxseeds and toss them in your oatmeal, cereal, or salads. Flaxseeds are known to have lignans that mimic the estrogen that's dwindling away from your body, and they have been shown to help with night sweats.

Cooling Showers

When a hot flash hits, and it's convenient, hop in a cool shower. It's an instant hot flash relief. You could also splash cold water on your face if that's more convenient. It's simple and it works.

Soy

Soy foods, like tofu, soy milk, and edamame, contain a compound called phytoestrogens, which have similar properties to estrogen, but are plant-based. A study has shown that soy reduces hot flashes for some women. You can try recipes using tofu or swap your normal milk with soy and see if that helps.

Exercise

Pick any form of exercise that will get you moving. It can be a walk, riding a bike, or even some stretching or yoga at home (if going out is a bit too much for you). It's a solid night sweat treatment, but not only that, exercise helps boost your mood and can help you sleep better, too.

Peppermint Oil

Dab some diluted peppermint oil on your neck. If you have sensitive skin, you can always add a few drops to a cotton ball or tissue and inhale gently. Due to its mentholated properties and naturally cooling effect, it'll cool you down fast during hot flashes and invigorate your senses at the same time. There are no earth-shattering studies on this, but you can still try it out.

Cold Compress

Cold compresses are my personal go-to. I have two cold packs permanently living in my freezer, on standby and ready to go every time I need them. It's not only great for hot flashes but for joint pains and achy lower backs. During a hot flash, I'll just put them on my face, back of the neck, wherever that would give me instant relief.

You can also use an ice-cold wet towel.

Sage Tea

Similar to soy, sage also contains phytoestrogens, which can help reduce the intensity and severity of hot flashes and night sweats. You can sip on sage tea or take it in the form of capsules, but please do talk with your doctor first, just to be on the safe side.

Layered Clothing

Wear light layers, whenever possible, so you can strip the layers off when you're experiencing these hot flashes. It's a practical hot flash relief.

Evening Primrose Oil

Research has found that Evening Primrose Oil can help in reducing the intensity, the frequency and duration of hot flashes and night sweats. Evening Primrose Oil has been known for ages for helping with menopausal symptoms. I know that my mom used to take these in capsule form. It worked then, and it still does.

Hot flashes during menopause don't have to run your life.

Hot flashes and night sweats are tough, but you've got options. These 10 natural remedies are things you can do today. Soy, evening primrose oil, or a quick walk are all simple and don't need a prescription. I've leaned on some of these myself through my own hot flashes, and they've made a difference.

Pick one or two that click for you and give them a shot.