Beat the Heat:
How to Stop Hot Flashes Naturally

Picture this: you’re in the middle of a make-or-break meeting at work. Suddenly, without warning, your ears turn red and you break into such a sweat that your shirt ends up stuck to your chest (and not in a flattering way).

Hot flashes don’t care where you are or what you’re doing when they strike. Luckily, if you’re among the more than 80% of women who endure them, you have options for relief. Some women choose hormone replacement therapy (HRT) while others prefer a more natural approach. If you’re in the latter category, this blog is for you. In it we’ll discuss:

What causes hot flashes during menopause?
Can herbal remedies offer hot flash relief?
Can lifestyle modifications relieve hot flashes?
How long does it take for natural hot flash remedies to work?

What causes hot flashes during menopause?

Hot flashes during menopause can happen suddenly, or they can build gradually in a slow burn before erupting full force. Your skin feels warm, you might get splotchy redness in your face, neck, ears and chest; you break into a sweat, and/or experience a heartbeat that’s faster than usual.

Medical professionals don’t completely understand what causes hot flashes. Undeniably, though, it’s about hormones. During the final stages of perimenopause, your supply of mature eggs slowly diminishes, and ovulation becomes irregular. Your body reduces its production of estrogen and progesterone. It’s the big dip in estrogen production that’s believed to cause most of your menopause symptoms, including hot flashes.

Can herbal remedies offer hot flash relief?

There’s evidence to support the premise that herbal supplements can help. And they aren’t a newfangled treatment for menopause. Women have relied on them for centuries. While research exists to support their effectiveness, more is needed to fully understand their mechanisms and efficacy. Until then, here are some herbs showing real promise.

Black Cohosh (Actaea racemosa) is one of the most-studied natural remedies for menopause. This Native American plant is used to treat several of its symptoms, including hot flashes. There are studies that also indicate it can help relieve menopause-related anxiety, night sweats, and vaginal dryness. One of the studies (involving 120 women) found the herb more effective at relieving hot flashes and night sweats than the often-prescribed antidepressant fluoxetine (Prozac).

Evening Primrose Oil is extracted from the seeds of the Oenothera biennis plant. It’s rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that can help regulate hormones and reduce inflammation. Scientific evidence supporting its effectiveness in treating hot flashes is mixed. However, some women report relief while taking it. (Evening primrose oil can interact with certain medications, including anticoagulants, HIV cocktails, and phenothiazines used to treat serious mental and emotional disorders. Consult your doctor before adding it to your routine.)

Red Clover contains isoflavones, which some scientists believe contribute to reducing the symptoms of menopause. Isoflavones work by mimicking the effects of estrogen in your body. For this reason, it’s not typically recommended for women with a history of hormone-sensitive conditions like breast cancer. (Again, consult with your oncologist or primary care doctor before starting red clover.)

Sage is a tasty herb often used to season foods like stuffing, poultry, and root vegetables. It’s also been shown to offer relief from menopause hot flashes. One clinical study of 30 menopausal women in Italy revealed that when paired with alfalfa, sage was surprisingly effective in taming hot flashes. And it’s considered safe for most people when consumed in recommended amounts.

Can lifestyle modifications relieve hot flashes?

Yes, so consider pairing herbal supplements with some specific lifestyle changes. Addressing factors such as environmental triggers, physical activity, and stress can help you create a more comprehensive strategy for managing your hot flashes holistically.

Stress management is great! But how do you achieve it? Simply telling yourself to calm down is unlikely to work. A better strategy is to learn constructive skills that result in calming your mind and body. Mindfulness is a perfect example. Here’s how it can work to help manage your hot flashes:

• It lowers stress hormones. Mindfulness (which can be explained simply as non-judgmental awareness of your breathing) activates your body’s relaxation response, which counteracts the damaging effects of cortisol.
• It improves emotional regulation. Hot flashes become more frequent and intense during periods of prolonged emotional distress. Mindfulness cultivates a state of present-moment awareness that allows you to disengage from negative thought patterns. The result? Less frequent, less severe hot flashes.
• It enhances self-awareness. Cultivating a non-judgmental awareness of your bodily sensations and emotional states can help you identify the warning signs of an impending hot flash, allowing you to implement coping strategies more efficiently.

Regular exercise helps regulate hormones, improves circulation, and reduces stress – all of which can contribute to lessening the frequency and intensity of hot flashes. Exercise is thought to have such a profound impact on hot flashes because it improves your thermoregulatory control, allowing you to maintain a more consistent internal body temperature.

Hydration is a must. Staying well-hydrated throughout the day is a simple, natural approach to overall wellness. And, yes, it can help relieve hot flashes. Realize, though, there’s more to preventing dehydration than drinking more water. Try eating foods with high water content such as bell peppers, cucumbers, melons, peaches, pineapples, and strawberries. Finally, avoid dehydrating beverages (aka those that contain caffeine). Caffeine is a known trigger for menopausal symptoms, including hot flashes.

How long does it take for natural hot flash remedies to work?

It’s important to set realistic expectations. Be prepared to give each approach up to 3 months of consistent effort before evaluating its effectiveness. Sometimes it’s a matter of finding the right combination of natural remedies and lifestyle changes. And it never hurts to be patient with your body. Remember that it’s trying to work for you; not against you. Be grateful for its efforts. 

Take care. Let us know if you found this post helpful.

 

 

Sources

1. Menopausal Hot Flashes: A Concise Review. ncbi.nlm.nih.gov. Accessed September 8, 2025.
2. Introduction to Menopause . hopkinsmedicine.org. Accessed September 8, 2025.
3. A comparative study on the effect of “black cohosh” and “evening primrose oil” on menopausal hot flashes. ncbi.nlm.nih.gov. Accessed September 8, 2025.
4. Isoflavone Supplements for Menopausal Women: A Systemic Review. ncbi.nlm.nih.gov. Accessed September 8, 2025.
5. Treatment of neurovegetative menopausal symptoms with a phytotherapeutic agent. pubmed.ncbi.nlm.nih.gov. September 8, 2025.
6. The role of anxiety and hormonal changes in menopausal hot flashes. pubmed.ncbi.nlm.nih.gov. Accessed September 8, 2025.
7. Exercise training reduces the frequency of menopausal hot flushes by improving thermoregulatory control. pubmed.ncbi.nlm.nih.gov. Accessed September 8, 2025.
8. Caffeine and menopausal symptoms: what is the association?pubmed.ncbi.nlm.nih.gov. Accessed September 8, 2025.

 

 

 

Shari Berg is a researcher, frequent blogger, feature writer, and author of Wars End with Me.