Everyone who menstruates will eventually go through menopause. Menopause is when a woman's menstrual cycle, or period, permanently comes to an end. Menopause happens when the ovaries' production levels of reproductive hormones, like estrogen and progesterone, slow down enough to stop menses. Menopause is the absence of menses, or a period, for at least 12 months in a row, without another cause. On average, women enter menopause between the ages of 45 and 56.
The transition into menopause is known as perimenopause. Perimenopause is the stage in a woman's life where her body's production of reproductive hormones begins to slow down. The average length of perimenopause is seven years. However, some women may experience perimenopause for as little as a few months or as long as 14 years.
Hot flashes are one of the most common and uncomfortable symptoms of perimenopause and menopause. While relatively harmless, hot flashes can be overwhelming, disruptive and unpredictable.
This article explores what hot flashes are, along with their common symptoms. It also offers the best natural and medical remedies to help mitigate them. Read on to discover how you can find quick relief from hot flashes and improve your quality of life.
What are hot flashes?
Hot flashes are brief episodes of heat, sweating, flushing and chills that last between one to five minutes. The sudden rush of heat most commonly affects the face, neck and chest. Around 85% of menopausal women and 55% of perimenopausal women experience hot flashes.
Hot flashes can happen at any time of day. When they happen at night, they are called night sweats. Together, hot flashes and night sweats are referred to as vasomotor symptoms (VMS).
Most women tend to experience VMS more frequently and severely about one year after their last period. Some women may have up to ten hot flashes each day. Other women may experience them a few times per week.
The exact cause of VMS, or hot flashes and night sweats, is still being studied. However, research suggests that VMS is likely caused by a change in hormone levels women experience during menopause.
Effective strategies to manage hot flashes
Hot flashes are the menopause symptom that most women seek treatment for. Fortunately, a handful of natural and medical remedies are available to help you find quick and long-lasting relief. From natural remedies and lifestyle changes to medication, read on to learn about how you can manage hot flashes and start to find relief.
Natural remedies for quick relief from hot flashes
Supplement your diet with soy isoflavones
Isoflavones, or phytoestrogens, are natural compounds made by certain plants and legumes. Isoflavones share many of the same chemical properties as estrogen. Because of this, they are often used as an alternative treatment for many different kinds of hormonal disorders and conditions, including hot flashes.
Soy isoflavones, which are naturally occurring in soybeans, may be used to help reduce hot flashes. Soy isoflavones can reduce the frequency of hot flashes by over 25% if taken consistently. However, a longer treatment period may be needed to notice their full effects. It takes approximately 48 weeks for soy isoflavones to reach 80% of their full effect. That said, it only takes 13 weeks of treatment to start reaping half of its maximum benefits.
In addition to their estrogen-like qualities, isoflavones are also rich in anti-oxidant, anti-inflammatory and anti-microbial properties. Soy isoflavones can be found over-the-counter (OTC) as oral dietary supplements and in certain foods.
Isoflavone-rich foods include:
- Soybeans
- Barley
- Fava beans
- Broccoli
- Peanuts
- Cauliflower
Consider black cohosh supplements
Black cohosh, also known as actaea racemosa, is an herb that has been used medicinally for centuries. Native to eastern North America, Indigenous Peoples used black cohosh to help treat infections, musculoskeletal pain, fevers and irregular menstrual cycles.
In modern times, black cohosh is mainly used to naturally treat different women’s health issues. Primarily, menopause symptoms like hot flashes, night sweats and vaginal dryness. It can be found as an oral tablet, a tincture and a loose-leaf tea.
In 2002, the World Health Organization (WHO) added black cohosh as an approved treatment for menopause symptoms. However, more research is needed to understand the efficacy and safety of black cohosh. While a few clinical studies did find it to be effective at stopping and preventing hot flashes, others found it made little to no difference.
Side effects of black cohosh can include stomach cramping, vaginal spotting, weight gain and a rash. People with a history of liver disease should not use black cohosh. Black cohosh should be used under the supervision of your healthcare provider.
Create a cool atmosphere
One of the most effective ways to stop a hot flash in its tracks is to cool down. When possible, try to lower the temperature in your home, office or car. Additionally, standing or sitting near a fan may provide quick relief from an ongoing hot flash. Consider keeping a cool compress or a gel pack in your freezer. This way, you can gently hold it against your face, chest or the back of your neck when you first notice symptoms.
It’s not always possible to control the temperature or have access to a fridge. This is why many women choose to carry small portable fans for when they’re on the go. These fans come in a variety of shapes and sizes — some are handheld, and some can be placed around your neck to keep you cool.
If you don’t have access to a portable fan or leave it behind, don’t worry. There are still things you can do to cool off when you’re in a pinch. Wet a paper towel, a napkin or a piece of cloth with water — room temperature water is okay, too. Use it as you would a cold compress. If possible, try to step outside if there’s a breeze or open a window.
Stay hydrated throughout the day
Drinking enough water throughout the day can help you stay cool and hydrated. Being properly hydrated is what allows your body to carry out its essential functions. One of those key functions is temperature regulation. Therefore, drinking a few sips of cold water before bed may help you prevent night sweats.
Additional lifestyle adjustments that can help mitigate hot flashes
Lifestyle changes can be a great way to supplement any natural or medical remedies for hot flashes. In many cases, women with mild hot flashes may begin to notice improvements in their symptoms by making adjustments to their daily habits.
Lifestyle adjustments that can help prevent and manage hot flashes include:
- Steer clear of spicy foods
- Avoid alcohol
- Limit your caffeine intake
- Maintain a healthy weight
- Quit smoking
- Dress in layers
- Manage your stress levels
- Yoga and mindfulness meditations
- Daily exercise
Medical treatment options for hot flashes
Ask your doctor about hormone replacement therapy
Hormone replacement therapy (HRT) is the most effective treatment option for menopausal hot flashes. HRT works by replenishing some of the hormones that your ovaries stopped producing as abundantly during menopause.
There are two main types of HRT. Estrogen-only HRT is recommended for women who’ve had a hysterectomy. Estradiol (Estrace) is the most common estrogen-only medication used to treat hot flashes.
Estrogen and progestin/progesterone HRT is for women who still have their uterus are encouraged to take both estrogen and progesterone. Medroxyprogesterone (Provera) is commonly prescribed alongside a medication that contains estrogen for combination HRT.
Hormone replacement therapy is highly effective at managing hot flashes, but it does have risks. Long-term use of HRT can increase your risk of heart disease, heart attacks, blood clots, stroke, breast cancer and dementia. Typically, the lowest dosage of these medications is prescribed for the shortest amount of time possible. Talk to your doctor about whether or not you may be a good candidate for hormone replacement therapy.
Consider low-dose antidepressants
A certain type of antidepressant known as selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs) can be used in low doses to treat hot flashes. They are a great non-hormonal option. Most often, women begin to notice a significant decrease in the frequency of their hot flashes after four to eight weeks.
The body's production of estrogen slows down significantly as it transitions into menopause. These hormonal changes also affect other chemicals in the body. Estrogen helps boost serotonin, a chemical that helps regulate both your body and mind. This decrease in estrogen levels post-menopause can lead to a 50% reduction in serotonin production. Serotonin is also essential for regulating core body temperature.
SSRIs and SNRIs that may be used to treat hot flashes and night sweats:
- Venlafaxine ER (Effexor XR)
- Paroxetine (Paxil)
- Citalopram (Celexa)
- Escitalopram (Lexapro)
- Sertraline (Zoloft)
- Venlafaxine (Effexor)
Consider non-hormonal medications
SSRIs are not the only non-hormonal prescription medication that may be used to treat hot flashes. In 2023, the Food and Drug Administration (FDA) approved fezolinetant (Veozah), the first treatment specifically made for hot flashes and night sweats.
Additionally, certain medications used to treat other medical conditions have been used off-label to treat perimenopausal and postmenopausal symptoms. Clonidine (Catapres), which is used to treat high blood pressure, has been prescribed to help manage hot flashes and night sweats.
How Sesame can help
Hot flashes can affect your quality of life. Sesame can connect you to quality doctors and clinicians who can help. Book an online hot flash treatment visit today and speak to a licensed healthcare provider about your symptoms. Together, you can develop the best treatment strategy to find relief from hot flashes and night sweats.
You can also schedule a women's health visit to address other aspects of your overall well-being. Providers on Sesame can offer medical advice, answer your questions, and prescribe medication if needed.
