Natural Remedies for Hot Flashes: Effective Relief During Menopause

What Are Hot Flashes?

You already know what menopause is. But, have you heard of the term “perimenopause”? 

It is the time that leads up to menopause, or the transitional phase towards menopause. 

Hot flashes are typically observed during the perimenopause and may last for several years, even after menopause.

The exact reason is still unknown. However, hormonal fluctuations, especially a decrease in oestrogen levels during this phase, are generally considered a potential cause of hot flashes.  

Read on to know what hot flashes are and what they feel like.

Hot flashes are sudden feelings of intense heat that can cause discomfort and even embarrassment in public settings. It can last from a few seconds to several minutes. During an episode of hot flash, the woman experiences:

• Flushing of the skin, especially on your face, neck, and chest.
• Profuse Sweating
• Chills as your body tries to cool down. 

Hot flashes are not exclusive to menopause. Some women experience hot flashes as a result of hormonal fluctuations, stress or certain medical conditions.

So, if you are approaching menopause or even passing through that period, you may be concerned or even experiencing hot flashes. Continue reading to learn about natural methods to manage hot flashes.

Natural Remedies For Managing Hot Flashes

You are not alone in experiencing these sudden waves of misery; many women experience hot flashes during menopause. Hot flashes can take you by surprise, leaving you uncomfortable. 

Fortunately, several natural remedies can help manage these symptoms. Let’s discuss some friendly and effective strategies to keep these flashes under control:

1. Phytoestrogens

As said earlier, a decline in oestrogen levels during menopause is considered a potential cause of hot flashes. What you can do is to provide your body with natural oestrogen. Phytoestrogens are plant-based compounds that mimic estrogen in the body and can help ease hot flashes. Here are some great sources of phytoestrogen:

• Soy Products: Foods like tofu, soy milk, and edamame are rich in phytoestrogen. Include these in your diet. They help reduce the frequency of hot flashes.
• Flaxseeds: These tiny seeds are packed with omega-3 fatty acids and lignans. These can also act as phytoestrogens. Try adding ground flaxseeds to smoothies or oatmeal for a nutritious and tasty boost.
• Legumes And Whole Grains: Beans, lentils, and whole grains like oats are beneficial, too. They not only provide fibre but also contain compounds that can help balance hormones.

2. Lifestyle Adjustments

You can try out making simple changes to your lifestyle. These adjustments can make your menopausal journey better and even boost your health. Let’s explore some practical strategies you can try:

• Dress In Layers: Wearing layers allows you to adjust your clothing quickly when you feel a flash coming on. Choose breathable fabrics like cotton that help keep you cool.
• Stay Cool: Keep your living space comfortable by using fans or air conditioning. Sipping cold drinks or using cold compresses or splashing cold water on your face or wrists during an episode of hot flash can provide immediate relief.
• Avoid Triggers: Pay attention to what triggers your hot flashes. Spicy foods, caffeine, and alcohol are common culprits. Reducing these can help minimise episodes.
• Maintain A Healthy Weight: Focus on following a diet rich in fruits, vegetables, whole grains, and lean proteins to support weight management. Reduce intake of processed foods high in sugar and unhealthy fats.
• Drink Plenty of Water: Staying hydrated helps your body maintain a stable temperature. Aim to drink cool water throughout the day, especially when you feel warm.

3. Yoga  and Meditation

Regular yoga practices and meditation promote relaxation and improve overall well-being. They can help calm your mind and body, potentially reducing the intensity of hot flashes.

Simple deep breathing exercises can be effective in managing stress and calming your body during a hot flash.

If you are interested in learning about different yoga poses to manage hot flashes. Here is a medical article to guide you from our team.

How Can Ayurveda Help?

Ayurveda offers a comprehensive treatment plan to assist you throughout your menopausal journey. Hot flashes can be very well managed through Ayurveda’s treatment principles. 

Ayurveda focuses on balancing the doshas of the body- namely vata, pitta and kapha. Among these, the imbalances of pitta and vata are considered the root cause of hot flashes. The core principle of the treatment strategy is to balance these vitiated doshas of the body.

There are several Ayurvedic and natural remedies aimed to alleviate the disturbances associated with these hot waves. 

There are a lot of medicinal herbs discussed in Ayurveda that have a lot of therapeutic benefits. We shall discuss some of them that you can practically use in your daily life.

1. Cooling Herbs

As mentioned earlier, hot flashes are closely linked to vitiated pitta dosha, which is closely linked to hotness. So, the idea is to reduce the body’s hotness by using herbs that are cold in potency. Let’s discuss some of them:

• Asparagus (Shatavari): This herb is known for its cooling properties. It is also referred to as a women’s health tonic. It helps balance pitta dosha and reduces the intensity of hot flashes. You can take asparagus powder mixed with milk twice daily.
• Indian Gooseberry (Amla): Consuming amla murabba (a sweet preserve) or fresh amla can help cool the body. It can also pacify the heat sensations. It is also rich in vitamin C, supporting overall health.
• Giloy (Guduchi): It is known for its detoxifying properties. Guduchi helps regulate body temperature and can alleviate symptoms of hot flashes. Including guduchi in your diet can be beneficial.

2. Dietary Adjustments

In Ayurveda, food is considered one of the three pillars of life. It is of immense importance that the maintenance of health and management of diseases in Ayurveda are closely associated with your diet. 

There are dietary suggestions that we had already discussed above under the general lifestyle adjustments. All these are also discussed in Ayurveda for a healthy menopausal journey.

Let’s look at some of the peculiar aspects of diet discussed in Ayurveda for managing hot flashes:

• Pitta-Pacifying Foods: Include foods that have cooling properties. Foods such as cucumbers, coconut, and leafy greens can pacify the heat sensations. Avoid spicy, sour, and fried foods, as these can increase the pitta dosha.
• Hydration: Staying hydrated is always important for optimal health. Drink plenty of water and herbal teas, like mint or chamomile. These can help cool the body from within.
• Milk: Consuming 2-3 glasses of milk daily can help cool your body. Milk has cold potency. It can also counteract bone loss associated with decreased oestrogen levels during menopause. Milk is also soothing and nourishing.

3. Panchakarma Therapies

Ayurveda without the mention of panchakarma always an incomplete information. 

• Panchakarma is a comprehensive detoxification process in Ayurveda. It includes various therapies designed to restore balance in the body.
• Mild detox procedures can help eliminate toxins (ama) that may be contributing to hormonal imbalances. These often include treatments such as oil massage (abhyanga), purgation (virechana), and herbal enema (Basti).

It is important to note that you must always go for a panchakarma therapy under the supervision of a qualified Ayurveda practitioner.

Every woman’s menopausal journey is unique, and individual attention is essential. If you’re seeking personalised guidance on menopause symptoms, consider contacting Nirva Health. Our expert team is dedicated to helping you find wellness tailored to your individual needs.

Wrapping It Up

Reading this far, how do you feel about menopausal hot flashes? Do you think you can contain them and fight back? Of course, hot flashes can be challenging and tiring. But, what we have now is the supreme weapon - knowledge. Now, after going through the blog, you have an idea of the natural ways to manage hot flashes.

The recommended dietary changes, lifestyle tweaks and herbal options will help you control and manage these hot flashes. For better results, you can even include yoga and relaxation techniques under this umbrella. Also, Ayurveda offers considerable management options for menopausal symptoms. All you have to do is choose the ideal approach for you and follow it.

These natural solutions will ensure that you enjoy better comfort during this transitional phase of life. Remember, every woman’s experience is unique, so don’t hesitate to find what works best for you!