Hot flashes are one of the most common symptoms of menopause. We asked Alana Biggers, MD, MPH, for her professional advice on remedial tips and more. Read what she has to say.

Millions of people enter menopause around the world every year.

The sheer number of people who reach this milestone is anything but insignificant, and we at Healthline think there should be more conversation about it than there currently is.

That’s why we recently asked Alana Biggers, MD, MPH, about one of the most common symptoms of menopause, hot flashes, and ways to find relief, because we believe no one should just have to “deal with it.”

Hot flashes are not necessarily harmful, but they can be disruptive and may negatively affect your quality of life.

They are, however, linked to an increased risk of heart disease, especially if you experience more intense hot flashes.

Though the cause is unknown, hormonal fluctuations during menopause may lead to changes in blood vessel function and blood pressure regulation, which may increase heart disease risk.

Frequent hot flashes may also affect mental health and lead to anxiety or reduced quality of life by making daily activities more challenging.

While they do not directly cause harm, their impact on physical and mental health should not be ignored.

Maintaining a balanced diet, engaging in regular physical activity, optimizing sleep, and managing stress may help regulate hormonal fluctuations that affect the severity of hot flashes.

These habits may also enhance your overall well-being during menopause.

Diet

You should consider a diet rich in phytoestrogens, because these plant compounds mimic estrogen and are linked to reducing hot flash severity.

These foods include:

You should consider limiting caffeine, alcohol, and spicy foods since these foods may trigger hot flashes.

Exercise

Those who engage in consistent physical activity with moderate intensity may experience fewer and less severe hot flashes.

A moderate intensity activity is one that you can talk, but not quite sing, during.

Exercise helps improve circulation, regulate body temperature, and reduce stress, all of which may help manage symptoms of menopause.

Sleep

Establishing a sleep routine, avoiding blue light exposure at least 1 hour before bedtime, and maintaining a cool sleeping environment may help minimize hot flashes that disrupt sleep.

Stress

Chronic stress increases cortisol levels, which may worsen hot flashes by further disrupting already fluctuating hormone levels.

Stress management through mind-body practices, such as mindfulness meditation, deep breathing, and yoga, may help alleviate symptoms.

Several natural remedies may help manage hot flashes with varying effectiveness based on scientific support:

  • Dietary phytoestrogens: As previously mentioned, these plant-based foods mimic estrogen, which may help reduce the severity of hot flash symptoms and modestly decrease their frequency.
  • Mindfulness: Relaxation techniques may help you regulate stress-related triggers that may worsen hot flashes.
  • Cooling strategies: Dressing in layers, using moisture-wicking or cooling sheets, and keeping a fan nearby can help you maintain a comfortable body temperature and minimize sudden heat surges.
  • Hydration: Drinking cold water or keeping a chilled water bottle on hand may help soothe hot flashes.
  • Herbal teas: Research suggests some potential benefits of herbal teas, such as chamomile and fennel tea, which contain phytoestrogens. Peppermint tea may also help because it contains menthol, which provides a cooling sensation. More research is needed to confirm these effects.
  • Regular exercise: Exercise may help regulate your body temperature and reduce the intensity of hot flashes over time.
  • Acupuncture: This therapy may effectively reduce hot flashes, though findings on its efficacy are mixed.

Remember that these approaches may not work for everyone, as hot flashes affect everyone differently. However, they’re noninvasive options for those seeking to manage hot flashes naturally.

Medical treatments are available if lifestyle changes and natural remedies don’t adequately improve your hot flashes.

If hot flashes significantly disrupt your daily life, you should talk with your doctor or a Menopause Society Certified Practitioner to explore different options.

They will discuss the potential risks and benefits of various medications and therapies with you, ensuring that your chosen approach aligns with your health needs and medical history.

Hormone therapy

Menopauseal hormone therapy (MHT) is widely recognized as the most effective intervention for hot flashes. However, it’s only suitable for those who do not have a history of breast cancer or blood clots.

MHT involves estrogen therapy, either alone or combined with progestin.

Nonhormonal therapy

For those who cannot or prefer not to use hormone therapy, several nonhormonal medications may provide relief.

Antidepressants, seizure medications, and antihypertensives have been found to potentially help reduce the frequency and severity of hot flashes.

Some commonly prescribed examples include:

However, you’ll have to obtain a prescription from your doctor for off-label use of these medications.

At Healthline, we aim to help you feel more prepared as you reach or enter menopause.

We hope that by providing expert information on hot flashes and how to manage them naturally, such as through diet or acupuncture, or medically with hormone or nonhormonal therapies, you can navigate menopause with more ease and comfort.

But if you find that hot flashes are getting in the way of your day-to-day life, you should consider speaking with your doctor or a Menopause Society Certified Practitioner for a more holistic evaluation.