Hot flashes are commonly experienced by most of the women during menopause. Learn about the home remedies for hot flashes in this article.
Hot flashes refer to the sudden and intense hot sensation on the face and upper body. It commonly occurs in women going through menopause. During this time, the menstrual periods stop and many hormonal changes occur in the body. There is decrease in the estrogen level in the body that accompanies menopause, which is the common cause for hot flashes.
Factors Causing Hot Flashes
The following are the various factors that leads to hot flashes in women.
- Physical inactivity
- Excessive stress
- Warm baths
- Eating spicy foods
- Excessive drinking
Symptoms of Hot Flashes
The following are the various symptoms that accompanies hot flashes.
- Rapid heartbeat
- Excessive sweating
- Feeling of suffocation
Home Remedies for Hot Flashes
Hot flashes can be very uncomfortable and annoying. It must be promptly treated by consulting a doctor. You may also try some of the below given home remedies to control the symptoms of hot flashes.
Apple Cider Vinegar
Apple cider vinegar is a versatile ingredient that finds its usage in most of the cures. It is better to be taken in raw and unfiltered form. It detoxifies the body and regulates the toxins that the body eliminates through perspiration. It also reduces the incidence and intensity of hot flashes and night sweats.
How to Use?
- Dilute one to two tablespoons of organic and unfiltered apple cider vinegar in a glass of water, vegetable juice or fruit juice
- You may also add one tablespoon of honey to enhance the taste
- Drink it once or twice daily until the symptoms subside
Flaxseeds are high in phytoestrogens such as lignans. It is used to reduce the severity and number of occurrence of hot flashes during menopause. It also improves mood and reduces joint and muscle pain.
How to Use?
- Eat 1.5 ounces of ground flaxseed daily
- Add few teaspoons of flaxseeds to oatmeal, yogurt, soup or smoothie every day
Sage contains flavonoids, volatile oils and tannins that promotes overall health along with curing hot flashes. It has been found that sage tea can help in reducing the symptoms of hot flashes to a great extent.
How to Use?
- Add one tablespoon of fresh sage leaves or one teaspoon of dried sage to a cup of boiling water
- Let it steep for five minutes, then strain
- Add some lemon and honey for taste
- Drink this tea two or three times daily
Red clover is an effective herb that cures hot flashes and night sweats associated with menopause in women. It contains isoflavonoids that has estrogen-like properties.
How to Use?
- Add one or two teaspoons of dried red clover to a cup of boiling water
- Cover, steep for 30 minutes and then strain
- Drink up to three cups of this herbal tea daily
- As red clover can interfere with other medications, it must be taken only after consulting the doctor
Vitamin E has estrogen and can effectively eliminate or reduce the severity of hot flashes in menopausal women. It replaces the necessary electrolytes that the body loses through sweating. According to a study at Tarbiat Modarred Univeristy in Tehran, 54 patients were given 400 IU vitamin E soft gel capsules daily for several weeks. At the end of the study, it was noticed that there was a reduction in severity of hot flashes among the patients.
How to Use?
- A daily dose of 400 IUs of vitamin E capsule is recommended to reduce hot flashes
- Take one 200 IU capsule twice a day with meals
- Also include leafy greens, tropical fruits and nuts in your diet as they are excellent sources of vitamin E
- Vitamin E may take three to six weeks before you notice a difference
B vitamins, such as B5, B2, B12, B6 and B3, can help treat and reduce the severity of hot flashes. They help regulate hormones like estrogen and progesterone. Also, B vitamins keep the mucous membranes of the vagina healthy, reduce depression, relieve anxiety and correct loss of appetite.
Eat foods rich in vitamin B5 like fish, whole-grain breads, whole-grain cereals, legumes, avocados, nuts, eggs and bananas
- Eat vitamin B2 foods like milk and eggs
- Eat vitamin B12 foods like soy products, eggs, milk and fish
- Eat vitamin B6 foods like sunflower seeds, turkey, dried fruits and bananas
- Eat vitamin B3 foods like green leafy vegetables, nuts, beans and peas
Exercise and Yoga
Regular exercise and yoga can help in improving the mood and prevent hot flashes.
What to Do?
- Take up yoga sessions at least thrice a week to relax the mind and calm the nerves
- Relaxation techniques like meditation, pranayam, Tai chi and stretching can help in regulating the hormones and prevent hot flashes and the symptoms associated with it
- Exercise is very important to reduces hot flashes
- Aerobic activities like walking, dancing, swimming and biking at least 5 days a week is important
- It is recommended to do 15 to 20 minutes of strength training twice or thrice a week
- Learn pelvic floor exercises from an expert and do it every day
Other Important Tips for Hot Flashes
- Apart from the home remedies given above, there are various other changes in lifestyle that can be made to combat hot flashes in women.
- Keep your bedroom cool at night. Open the windows for fresh air, use fans or opt for air conditioning
- If you feel a hot flash coming on, sip a glass of cold water, lemon water
- Avoid hot and spicy foods, caffeinated beverages and alcohol as these can trigger hot flashes
- If you’re overweight or obese, lose weight to ease hot flashes
- Soak in early morning sunshine for at least 15 minutes to nourish your body with vitamin D