7 Natural Ways to Relieve Hot Flashes

Many people experience hot flashes when their bodies begin the menopausal transition. In fact, hot flashes, which are also known as vasomotor symptoms, are one of the most common symptoms of menopause, affecting at least 80% Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source of people in menopause.

You’re just sitting there when a rush of heat floods your face and upper body. It might last a few seconds or stretch out for several minutes. This sudden burst of intense heat is known as a hot flash.

Some people take hormones to treat their hot flashes, while others prefer natural remedies. Talk with your doctor about treatment options and find what works best for you.

Before trying hormones or other treatments, consider a few lifestyle changes. Some of these may include:

• dressing in light layers
• using a direct fan
• avoiding or reducing alcohol and caffeine
• quitting or reducing smoking
• taking slow deep breaths

A small 2017 study Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source suggested that adding foods rich in isoflavones to your diet, such as lentils, soybeans, chickpeas, and flaxseed, may help your body manage hot flashes. These foods might also help with other symptoms, like fatigue and mood changes.

However, before trying supplements, talk with your doctor to understand the benefits and side effects.

If you’re interested in taking a vitamin supplement, consider vitamin E.

One small 2022 study examined whether a dose of vitamin E and curcumin — turmeric’s main active ingredient — could help 84 postmenopausal people. The study found that a 200 IU dose of vitamin E reduced their hot flashes by one-third, with no negative impact on their liver or kidney function.

Additional research suggests that adding omega-3 supplements to vitamin E supplements may help reduce hot flashes.

Also known by its scientific name Actaea racemose, black cohosh is a type of flowering plant that’s common in North America. According to the National Center for Complementary and Integrative Health (NCCIH) Trusted Source National Cancer Institute Governmental authority Go to source , many studies have examined the potential benefits of black cohosh on menopausal symptoms.

One small study from 2018 Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source suggested that black cohosh can reduce hot flashes. As with any supplement, talk with your doctor before integrating it into your daily routine.

Some people report that the ancient practice of acupuncture can help reduce pain from many medical conditions. It might be worth a try to help you cope with hot flashes, too.

However, the evidence for its effectiveness is limited. If needles, even very fine needles, make you anxious, this might be a method to skip, but otherwise, some people generally consider it a low risk option.

Valerian is another herbal supplement that some people have used to treat menopause symptoms like insomnia and hot flashes.

According to a different small 2017 study, valerian can effectively reduce the number and severity of hot flashes. It’s known for helping people relax, and the NCCIH Trusted Source National Cancer Institute Governmental authority Go to source generally considers it safe for adults, at least for short-term use.

You may hear about other interesting natural options as you experiment with ways to cool down. According to the North American Menopause Society, some people have found relief from taking red clover, dong quai, ginseng, and kava. However, the research again shows mixed results.

Plus, it’s important to remember that the Food and Drug Administration doesn’t regulate supplements. Always talk with your doctor before changing your diet or using natural supplements.