30 Natural Health Remedies for Pesky Hot Flashes

May 14th, 2019 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

30 Natural Health Remedies for Pesky Hot Flashes

Statistics tell us that hot flashes and/or night sweats occur in almost 90% of women during the time of peri-menopause and up to 85% of women after menopause. Other typical complaints related to hot flashes include anxiety, nausea, sleep disruptions, depression, dryness of eyes and vagina, feelings of suffocation, heart palpitations and inability to concentrate. Certainly those pesky hot flashes are no fun for the woman going through them or her family and friends.

Hot flashes are the #1 complaint that I hear from women who seek help with 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 can help women suffering from hot flashes and/or night sweats.

30 Natural Health Remedies for Pesky 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 a properly formulated bioidentical USP progesterone reduces or eliminates hot flashes and/or night sweats while also helping to improve mood. I highly recommend Oasis Serene.

Herbal Help

Chaste Tree Berry is the best herb to use for hot flashes because it has an effect on the root cause of hot flashes – most other herbs do not. Many women find that Chaste Tree Berry (Vitex) also helps relieve some of the other 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 and its best to take it by itself – not mixed in with other herbs.

Eliminate Animal Fats

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 High in Omega 3,6,9 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 Fresh, Organic Vegetable Juice Daily

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!

Consume Dietary Phytoestrogens

Legumes are a good source of phytoestrogens. Try to include 3-4 servings of legumes such as lentils, chickpeas and beans weekly.

Eliminate Soy Products

Most soy is 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!

Consume Only Free-Range Meat and Organic Dairy

If you eat meat, make sure it is free-range and grass finished. Consume only organic and free-range dairy. Most grocery store meat and dairy is full of added hormones. Healthy milk substitutes include hemp milk coconut milk, and almond milk.

Pay Attention to Your Digestive Tract and Liver

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. Most notice a definite improvement in emotional health when they pay attention to liver health, not to mention an overall sense of wellness.  Your liver provides primary support for metabolizing hormones. Keep it supported with an organic, wild-crafted herbal product such as Livatrex.

Eat Your Evening Meal by 6:00 p.m

Digestion is heat producing. It’s a good idea to decrease body heat production at night.

Reduce or Eliminate Night-Time Alcohol Intake

Not only will you sleep better, when you eliminate night-time alcohol intake, it helps to reduce blood estrogen levels later.

Eliminate Sugar, White Flour, Artificial Sweeteners and Hydrogenated Oils

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. Hot flashes seem to need refined sugar intake to fuel them. Controlling glucose consumption in terms of simple sugars and working to stabilize blood sugar levels gives many benefits.

Drink a Glass of Purified Ice Water

Purchase a water carafe that includes filters to keep clean water with you any where you go. Drinking some cold water can help shorten a hot flash. Staying hydrated is always important, but especially so if you are experiencing hot flashes. Your body’s cooling system operates within a thin margin of error during menopause, and an important part of managing that system is giving it enough water to keep the system cool.

Blood Sugar Control

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.

Natural Vitamin E

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 using a full spectrum vitamin E as it contains the complete vitamin E family—tocopherols plus tocotrienols—in their natural unesterified form.  Some good results have also been obtained by using Vitamin C and B6 along with natural Vitamin E.

Avoid Synthetic Bedding and Clothing

Purchase natural cotton bedding and 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. Unlike natural cotton, synthetic fibers can cause you to perspire more often at night, a time when women often experience over-heating.

Vitamin D

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. Vitamin D is a hormone and as such it’s important to keep your vitamin D levels in optimum range. Vitamin D can protect against depletion of serotonin, which plays a role in regulating body heat. And vitamin D deficiency can result in muscle and joint pain.

Eliminate Depression, Stress, and Mood Swings

Exercising for at least 30 minutes every day will keep your cardiovascular system in tune. A daily walk outside will help to clear your mind from the cares of the day. If needed, try a good supplement for depression and mood swings such as natural Lithium Orotate,

Take a Warm, Relaxing Bath

Make sure the water is not hot as this can add to the frequency of hot flashes. 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.

Personal Care Products

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. This will help to reduce your body’s intake of xenoestrogens which can cause hot flashes.  For safe natural skincare products I highly recommend Oasis Serene Botanicals Skin Care.

Oasis Serene Bioidentical progesterone creme

Lymphatic Drainage

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.

Daily Meditation

Listen to calming music, read scripture or an inspirational book, or sit with eyes closed and calm your mind.

Stop smoking

Nicotine decreases circulating estrogen levels thus creating hormonal imbalance. Put these toxic-sticks down.

Reduce Stress

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, Laugh and Sing Praises

Watch funny movies at least two times each week. Don’t take life or yourself too seriously. Find a new hobby. Turn up the music – sing and dance!

Plan Activities You 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.

Don’t Skimp on Your ZZZ’s

Restful sleep is your best friend. However, hot flashes often keep many women from experiencing restful sleep. Make your bedroom conducive to sleep by keeping it 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 to Write Down What Triggers Your Hot Flashes

Purchase a small spiral notebook and write down what you believe is causing your hot flashes. Do you notice them after eating certain foods or drinking certain beverages? When stressed? When tired? This can help you know what to avoid or to make changes in certain situations.

Maintain a Positive Attitude

Certainly, no one ever died from those pesky hot flashes, but thousands have died or harmed by the side-effects of synthetic hormone replacement therapy. Natural remedies for hot flashes can provide symptom relief and, for many women, help them get through this season of life without using drugs.

In Conclusion…

Your body is equipped with amazing capabilities to repair, heal and maintain balance through each season of your life. Using natural remedies for those pesky hot flashes can lessen the intensity and frequency of pesky hot flashes and many, many women swear by them. A natural approach can not only help restore hormone balance in certain situations, but also help regain personal comfort and well-being. Remember to love yourself and be good to yourself during every season of your life.


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Loretta Lanphier is a Naturopathic Practitioner (Traditional), Certified Clinical Nutritionist, Holistic Health Practitioner and Certified Clinical Herbalist as well as the CEO / Founder of Oasis Advanced Wellness in The Woodlands TX. She studies and performs extensive research in health science, natural hormone balancing, anti-aging techniques, nutrition, natural medicine, weight loss, herbal remedies, non-toxic cancer support and is actively involved in researching new natural health protocols and products.  A 17 year stage 3 colon cancer survivor, Loretta is able to relate to both-sides-of-the-health-coin as patient and practitioner when it comes to health and wellness. “My passion is counseling others about what it takes to keep the whole body healthy using natural and non-toxic methods.” Read Loretta’s health testimony Cancer: The Path to Healing. Loretta is Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.









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