ANYONE ELSE ON FIRE?!

Hot flashes seem to come out of nowhere, and are very good at choosing inopportune times to show up. Uninvited. Just ask Drew Barrymore when she was interviewing Jennifer Aniston and Adam Sandler. (Although I’m not sure I’d be as graceful as Drew!) So, what can we do about staying cool naturally? Here’s the lowdown on natural remedies for hot flashes without hormones.

A quick recap: Hot flashes are a common vasomotor symptom of menopause, which also includes night sweats. Hot flashes affect around 80% of women during perimenopause and post menopause, according to The North American Menopause Society (NAMS). These symptoms usually go away in time, however most postmenopausal people in Canada can experience hot flashes for an average of 7.4 years according to The Canadian Menopause Society.

They can be incredibly uncomfortable, leaving you feeling sweaty, flushed, and downright irritated. Hormone replacement therapy (HRT) is often prescribed to help alleviate these symptoms, but it’s not for everyone. Having a choice in how we want to treat hot flashes (and other symptoms) should be individual, and is why people are seeking out alternative options.

Luckily, there are plenty of natural approaches to target the impact of hot flashes without hormones that you can try. Some treatments have shown to reduce the frequency and duration of hot flashes. Let’s take a look at some of the most effective ones.

1. Mind-Body Techniques

Although evidence for using mind-body techniques to help reduce the frequency and severity of hot flashes is inconclusive, some people with mild symptoms find relief through mind-body therapies. Meditation and breath work are known for calming the nervous system, along with stress management techniques.

2. Herbal Supplements

Herbal supplements have been used for centuries to alleviate a variety of health conditions. When it comes to hot flashes, there are a number of herbs that have been shown to be effective. Here are a few to consider:

• Black cohosh: This herb has been shown to be effective in reducing hot flashes. A 2010 review by researchers found that women who took black cohosh experienced a 26% reduction in hot flashes. As an added bonus, black cohosh is linked to reducing sleep disturbances as well.

• Red clover: This herb contains compounds called isoflavones, which are similar to estrogen. It is known to have a positive effect on alleviating hot flashes in menopausal individuals.

It’s important to note that herbal supplements can interact with other medications, so it’s always a good idea to talk to your doctor before taking any new supplements.

3. Acupuncture

Acupuncture is an ancient Chinese practice that involves inserting thin needles into specific points on the body. It has been shown to be effective in reducing the frequency and severity of hot flashes. Acupuncture is generally considered safe, but it’s important to find a licensed practitioner who has experience working with menopausal women.

4. Lifestyle Changes

Making certain lifestyle changes can also be effective in reducing hot flashes. Here are a few to consider:

• Dress in layers: Wearing layers of clothing can help you regulate your body temperature and reduce the severity of hot flashes. Choose breathable materials like cotton that don’t trap body heat such as spandex, nylon and rayon.

• Temperature control: When you feel a hot flash coming on, excuse yourself from where you are to step outside or sit near a window with a breeze.

• Avoid triggers: Certain foods and beverages, such as caffeine, alcohol, high-fat and high-sugar foods, and spicy foods, can trigger hot flashes. Try to avoid these if you can.

5. Exercise

Exercise has numerous health benefits, and it can also help reduce the frequency and severity of hot flashes. It may reduce hot flash frequency by lowering core body temperature and improving the control and stability of the thermoregulatory system (your body’s thermostat)

6. Cool Treatments

When hot flashes strike, sometimes all you want is a little bit of relief. There are several cool treatments you can try that can help alleviate the symptoms of hot flashes:

• Cool compresses: Placing a cool compress on the back of your neck or on your forehead can help reduce the severity of hot flashes.

• Fans: Using a fan can help keep you cool during a hot flash.

• Cooling pillows: There are pillows available that are designed to keep you cool, which can be especially helpful if you’re experiencing night sweats.

• Bamboo sheets are another tool to help you better regulate body temperature during sleep

7. Add Soy to Your Diet

Soy contains large amounts of phytoestrogens (which are plant derived compounds) that act like estrogen in the body. It also is high in isoflavones which bind to estrogen receptors and can help reduce hot flashes. Choose organic and non-GMO options where possible to introduce soy milk, tofu, tempeh and edamame. You’ll have to be patient as it can take a few months before seeing the benefits of soy isoflavones.

8. Add Flaxseed to Your Diet

Flaxseed is another phytoestrogen-rich food, that when consumed daily can help to alleviate hot flashes. One study showed that women who introduced a phytoestrogen-rich diet over 12-weeks alleviated hot flash and vaginal dryness symptoms.

9. Quit Smoking

It is known that smoking may trigger and even increase the severity of hot flashes. It’s a hard habit to kick, but there are many other health benefits to butting-out for good.

It’s important to note that natural remedies for hot flashes without hormones may not work for everyone. The Mayo Clinic reports that hot flashes can occur up to 10 times per day, with each episode lasting a minute or two — or as long as 5 minutes. So, if you’re experiencing severe hot flashes, it’s always a good idea to talk to your healthcare provider to determine the best course of treatment for you.

Eleanor Roosevelt once said, “A woman is like a tea bag — you can’t tell how strong she is until you put her in hot water.” I’m not sure she had hot flashes in mind when she said that, but it’s true that we will endure and be stronger for it. In the meantime, we do know hot flashes can be incredibly uncomfortable. Try some of these non-hormone options to find some relief, and adopt them into your daily routine. Eleanor also said “It takes as much energy to wish as it does to plan.”

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Written by: AlterEgo Health
Edited by: Dr. Christine Kadykalo ND, MSCP

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