When the menopausal transition begins, numerous individuals experience heat flashes. In fact, heat flashes, also known as vasomotor symptoms, are one of the most prevalent menopausal symptoms, afflicting at least 80% of menopausal women.
You are merely seated when a wave of heat inundates your forehead and upper body. It could last for a few seconds or for several minutes. This sudden increase in body temperature is known as a hot flash.
Some individuals treat their hot flushes with hormones, while others prefer natural remedies. Discuss treatment options with your physician and determine what works best for you.
1. Make a few alterations to your lifestyle
Before attempting hormones or other treatments, lifestyle modifications should be considered. Examples could include:
- dressing in light layers
- using a direct fan
- avoiding or reducing alcohol and caffeine
- quitting or reducing smoking
- taking slow deep breaths
2. Include isoflavones in the diet
A small study published in 2017 suggested that consuming isoflavone-rich foods, such as lentils, soybeans, legumes, and flaxseed, may help the body manage heat flashes. These nutrients may also alleviate symptoms such as fatigue and mood swings.
However, before taking supplements, you should consult your physician to discuss the benefits and adverse effects.
3. Try vitamin E
Consider vitamin E if you are interested in consuming a vitamin supplement.
In a limited study conducted in 2022, 84 postmenopausal women were examined to determine whether a combination of vitamin E and curcumin, turmeric’s primary active constituent, could be beneficial. A 200 IU dose of vitamin E reduced their heat flashes by one-third without affecting their liver or kidney function negatively.
Adding omega-3 supplements to vitamin E supplements may help reduce heat flashes, according to additional research.
4. Check black cohosh
Black cohosh, also known by its scientific name Actaea racemose, is a prevalent floral plant in North America. According to the National Center for Complementary and Integrative Health (NCCIH), numerous studies have investigated the possible benefits of black cohosh for menopausal symptoms.
A 2018 study suggested that black cohosh can alleviate heat flashes. As with any dietary supplement, consult your physician prior to incorporating it into your daily routine.
5. Attempt acupuncture.
According to some, the ancient practice of acupuncture can alleviate the discomfort of numerous medical conditions. It may be worth a shot to help you manage heat symptoms as well.
However, there is limited evidence of its efficacy. If you are afraid of needles, even very fine needles, you may want to avoid this method. However, if you are not afraid of needles, it is generally regarded as a low-risk option.
6. Think about valerian
Valerian is an additional botanical supplement that has been used to treat menopausal symptoms such as insomnia and heat flashes.
According to a separate 2017 study of a small sample size, valerian can effectively reduce the frequency and severity of heat flashes. The National Center for Complementary and Integrative Health (NCCIH) generally considers it safe for adults, at least for short-term use.
Other alternatives to consider
As you experiment with various methods to chill off, you may learn about other natural options that are equally intriguing. According to the North American Menopause Society, red clover, dong quai, ginseng, and kava have provided some individuals with relief. However, additional research reveals conflicting results.
In addition, keep in mind that the Food and Drug Administration does not regulate dietary supplements. Always consult your physician before making dietary changes or using natural supplements.