According to Bio Medicine, up to 85 percent of women experience hot flashes during menopause. A hot flash is an intense feeling of warmth and flushing that can spread throughout the body, concentrate in the head, neck and shoulder region and last for several minutes. Because they are thought to be caused by a deficiency in estrogen, traditionally they have been treated with synthetic forms of estrogen. Today, many women are looking for natural, alternative cures instead.
Step 1
Get regular exercise. Aiming for 30 to 40 minutes of cardiovascular exercise each day can reduce hot flashes and help treat other menopausal symptoms as well, including weight gain, fatigue, sleep problems and bone loss. Exercise will also increase endorphins which can elevate mood and relieve depression.
Step 2
Learn to relax. Stress is thought to be a major trigger in hot flashes. Incorporate regular yoga, massage, meditation, visualization, hypnosis or deep breathing exercises to relieve tension and daily stress.
Step 3
Avoid alcohol and caffeine. While coffee and wine can be nice treats, they can dilate blood vessels, making hot flashes worse. Non-alcoholic drinks and decaffeinated teas and coffees are better choices. Hot and spicy foods such as cayenne, ginger and peppers can also trigger hot flashes.
Step 4
Add soy to your diet. Soy is an isoflavone which is thought to have natural estrogen-like effects and can help relieve hot flashes. It is found in products like tofu, soymilk and soybeans. Other plant-based foods to eat regularly include vegetables, fruits, whole grains, nuts and legumes.
Step 5
Try an herbal remedy. Certain herbs can help reduce hot flashes and night sweats by putting mild plant estrogens or hormones back into your system. Black cohosh and primrose oil are popular supplements. Other helpful herbs to try include don quai, ginseng, motherwort, caste tree or vitex, chickweed, hawthorn berries and dandelion.
