Statistics now tell us that hot flashes and/or night sweats occur in almost 90% of women during the time of peri-menopause into menopause and up to 85% of women after menopause. And there are other typical complaints that are related to hot flashes which include anxiety, nausea, sleep disruptions, depression, dryness of eyes and vagina, feelings of suffocation, heart palpitations and inability to concentrate.
Hot flashes are the #1 complaint that I hear from women who seek natural hormone balancing. While no one ever died of a hot flash or night sweat, they can certainly affect one’s quality of life as well as one’s emotional well-being.
Below are suggestions that I offer to women suffering from hot flashes and/or night sweats.
30 Natural Health Remedies for Hot Flashes
- Saliva Test your Hormones. Many women are estrogen dominant or low in progesterone. However, to know this for sure, it is always best to saliva test your hormones. This can be done in the privacy of your own home quickly and efficiently. Many women find that using bioidentical USP progesterone reduces or eliminates hot flashes and/or night sweats while also helping to improve mood.
- Herbal help. Many women find that Chaste Tree Berry (Vitex) helps relieve the symptoms of perimenopause and menopause. The health benefits of Chaste Tree Berry are many including increasing progesterone levels. Be aware that it can take from 3-6+ months for Vitex to relieve symptoms.
- Eliminate animal fats (high in phosphorous, which leaches calcium from your body) & saturated fat in your diet. Use olive oil, unrefined coconut oil, hemp seed oil and flax seed oil. Include one tablespoon of unrefined coconut oil in your diet everyday and at least 1-2 tablespoons of organic flax seed oil.
- Eat foods that are high in omega 3,6,9 and in the correct ratios. Each day that you include coconut oil; raw, organic nuts (almonds and walnuts); freshly ground flaxseed; and cold-water fish you will be giving your body the essential fatty acids that it needs. You will also notice that inflammation will diminish greatly thus so will many aches and pains.
- Juice a glass of fresh, organic vegetable juice every day. Your body will benefit from the live enzymes, oxygen and nutrients. This is definitely a case where more is better, so go ahead and have two glasses every day!
- The most potent type of dietary phytoestrogens are found only in legumes such as lentils, chickpeas, & beans. Try to include 3-4 servings weekly.
- Eliminate soy products since most are genetically modified and the jury is out as to how they really affect hormones. GMO soy is added to almost all pre-packaged foods – become a diligent ingredient-reader. Organic fermented soy is fine to include in your diet 2-3 times weekly.
- Reduce intake of regular tea, stimulants, hot beverages, and spicy foods. Two cups of organic, herbal green tea every day is recommended. Chamomile tea is good for calming the emotions. Hot spices are usually not a friend to those suffering from hot flashes and/or night sweats!
- Eat meat and dairy that are free-range and organic. Most grocery store meat and dairy is full of added hormones. Healthy milk substitutes include hemp milk and almond milk.
- Keep your intestinal system and liver clean by performing a liver/gallbladder/digestive tract cleanse at least two times yearly – Spring and Fall — more if your body is toxic. You will notice that your emotional health will soar when keeping the liver clean, not to mention your overall sense of wellness. Continue to support your liver, which provides primary support for metabolizing hormones, with an organic, wild-crafted herbal product such as Livatrex.
- Try to eat your evening meal by 6:00 p.m. Digestion is heat producing & you should try to decrease body heat production at night.
- Reduce or eliminate night-time alcohol intake, not only will you sleep better – it avoids reducing blood estrogen levels later.
- Eliminate sugar, white flour, dairy, artificial sweeteners and hydrogenated oils from your diet. Add fresh, organic fruits (eat the whole fruit) and vegetables. Include two medium-sized salads each day with as many organic, fresh vegetables as possible.
- When feeling hot, drink a glass of pure, clean ice water. I recommend purchasing a water carafe that includes filters in order to keep clean water with you any where you go!
- To help your blood sugar to remain stable during the night, eat an apple or pear before bed with a spoonful of organic almond butter. This can help you to remain asleep for 8 hours. Also take a good calcium/magnesium supplement before bed. I recommend Calcium Orotate as it is one of the most absorbable forms of calcium. Calcium Orotate has also been found to be effective in weight reduction.
- Take 400 IU of Natural Vitamin E right before bed. Many women who take a natural Vitamin E supplement before bed report that hot flashes are tremendously reduced. I recommend Full Spectrum vitamin E as it contains the complete vitamin E family—tocopherols plus tocotrienols—in their natural unesterified form. Some good results have been obtained by using Vitamin C and B6 along with natural Vitamin E.
- Purchase cotton clothing (loose) & sleep-ware, not nylon or synthetic – which has a tendency to hold onto heat. Cotton clothing is also better for your skin.
- Spend 20-30 minutes in the sun each day for Vitamin D production. Take Vitamin D-3 in supplement form every day, especially if you live in the Northern climates.
- To help eliminate depression, stress, and mood swings, exercise at least 30 minutes each day. This will keep your cardiovascular system in tune. A daily walk outside will help to clear your mind from the cares of the day. A good supplement for depression and mood swings is natural Lithium Orotate,
- Relax in a hot bath at least three times weekly. Add some favorite essential oils to the bath such as rose or lavender. If you are experiencing aches and pains, add some Epsom salts to your bath for relaxation. Listen to some relaxing music and make sure that you are not disturbed.
- Replace chemical-laden personal care products such as deodorants, hair products, make-up, toothpaste and any thing else that goes on your skin with natural, organic products. For safe natural skincare products I highly recommend Oasis Serene Botanicals Skin Care.
- Practice lymphatic drainage techniques. A clogged lymph system keeps toxins from being eliminated properly. Skin brushing and/or bouncing on a mini-tramp are excellent ways to keep the lymph system moving.
- Practice daily meditation. Listen to music, read scripture or an inspirational book, or sit with eyes closed and calm your mind.
- Stop smoking, as nicotine decreases circulating estrogen levels thus aiding hormonal imbalance.
- Work on reducing/eliminating stress in your life. Stress is one of the most common causes of hot flashes. Stress can come from the physical or emotional realm and both can affect hormonal balance. Inadequate nutrition is a form of physical stress that’s easily overlooked during pre-menopause and post-menopause. Hot flashes seem to be associated with a heightened sympathetic nervous system. According to one NIH study, deep breathing and relaxation exercises done throughout the day significantly decreased the frequency and severity of flushing symptoms.The more stress you allow in your life, the more frequency of hot flashes you will experience. Learn to relax and let go!
- Enjoy life! Live, love, learn, laugh and sing praises. Watch funny movies at least two times each week. Don’t take life too seriously. Find a new hobby. Turn up the music – sing and dance!
- Plan activities that you will enjoy. Go shopping, out with friends, drive through the country, walk on the beach or curl up with a good book. It’s really ok to think of yourself once-in-a-while! You will find that your mood will be enhanced.
- Get plenty of sleep. Keep your bedroom cool and dark. Make sure that the alarm clock is turned away so that you cannot see it. A pure silk pillowcase will keep your head cool. There are also cooling-pillows called chillows that provide a cooling sensation and are very relaxing. If nighttime urination is a concern make sure that you discontinue liquids at least three hours before bedtime. Keep a fan going to circulate the air. Try to be in bed by 10:00 p.m. every night including weekends. Your body does the most healing between the hours of 10:00 p.m. and 2:00 a.m.
- Keep a diary in your purse to write down what seems to trigger hot flashes in your body.
- Most of all maintain a positive attitude. No one ever died from a hot flash, but thousands have died from the side-effects of synthetic hormone replacement therapy. Attitude is everything—remember to work on yours every single day.
Your body has amazing capabilities to repair, heal and maintain balance through each season of your life. Implementing a natural approach can not only help restore hormone balance, but also help regain personal comfort and well-being while creating long-term optimum health and wellness.