Hot flashes have become almost synonymous with menopause and perimenopause these days. They’ve become an almost expected part of this time of life. But the reality is, hot flashes and night sweats aren’t normal – no matter what you’ve heard. Instead, they’re a sign of hormone imbalance. While balancing hormones is a subject for another article, here are eight natural remedies.
Apple Cider Vinegar
If you’ve been around The Wellness Way for a while, you’ll know that there are a few things we consider “Old Faithful.” Apple Cider Vinegar is among them, both as a health food and a life hack. Apple cider vinegar is one of the most common home remedies for hot flashes. While the scientific research on its mechanisms is limited, many women swear by it.  Try anywhere from two teaspoons to four tablespoons daily – straight or diluted.
The human body works like a finely tuned Swiss Watch. When one gear is out of alignment, it affects all the other organs and systems. Hormones significantly affect nearly every aspect of a woman’s life and health. The good news is that many herbs out there can positively influence hormones. However, it’s essential to recognize that individual responses can vary significantly, and not all remedies will yield the same results for everyone. It‘s best to get the advice of a Wellness Way practitioner who can review your test results and make recommendations based on your unique needs before taking herbal tinctures. Some supplements they might suggest include:
- Chaste Tree – Chaste Tree promotes balance within the female endocrine system by supporting progesterone levels. Progesterone alone may help with hot flashes. 
- Licorice – Licorice is another herb that can help women through menopause symptoms. A study published on the NIH’s website, PubMed, says that it isn’t very different from hormone replacement therapy (HRT) in reducing the number and duration of hot flashes. 
- Passionflower – In a study published on PubMed, Passionflower gradually decreased the frequency of hot flashes over two weeks. In the 2-4 week span, it significantly reduced hot flashes. 
Try these as herb shots – literally in a shot glass—and down the hatch! Wellness Way herb “bars” are popular at our seminars!
What to Look for in Herbal Tinctures
When considering herbal remedies, you want to feel confident that what’s on the label is what’s in the bottle. Yes, horticultural fraud does happen, and it’s one reason there are differing testimonials on the effectiveness of certain herbs. This is why we suggest you get your herbs from The Wellness Way. We only take supplements that have been tested and proven that they are what they claim to be and have passed acute quality tests.
Herbal teas are an old favorite of many who use all-natural remedies. Here are a few herbal teas may be helpful.
- Dong Quai and Chamomile – In supplement form, this blend has been found to reduce hot flashes by up to 96% percent. It’s worth trying as a tea. 
- Sage – In scientific research, sage capsules dramatically decreased the severity of hot flashes, night sweats, fatigue, and panic attacks. Try a tea with fresh or dried sage. It’s often blended with other hormone-supporting herbs. 
- Red Clover – Studies have shown red clover may help with hot flashes, among other menopausal symptoms.  Many women swear by long-steeped red clover infusions.
Herbs can be helpful in many forms. Some are better used as alcohol-based tinctures, others as water extractions (teas), and still others as essential oils.
Peppermint is a natural anti-inflammatory but also has natural cooling properties due to its menthol content. Putting peppermint oil on the back of your neck can help ease hot flashes, even while in progress.  Peppermint oil also helps calm the nervous system. Because hot flashes are partly caused by neurovascular dysregulation, peppermint oil can help ease these symptoms. 
You can apply peppermint oil topically (mix it with a carrier oil, such as olive, avocado, or coconut) or use it for aromatherapy, a bath additive (mix with Epsom salts), or add a drop to tea. If you’re using essential oils in tea or bathwater, be sure to research the quality and dilution.
You can also add oils like clary sage, lavender, or geranium, to the peppermint oil. They also support women’s hormones and may help with hot flashes. 
Like peppermint, aloe vera is also cooling and calming, which is one of the reasons it’s a go-to for Wellness Way docs and staff when they have a sunburn or any other kind of burn. Aloe vera is also a phytoestrogen – a plant that mimics the effects of estrogens within the body. Hot flashes can happen due to “estrogen withdrawals,” and aloe vera can help by targeting the estrogen receptors in the body.  Drink a couple of shots a day to keep these symptoms at bay.
Taking a Cool Shower
Sometimes, you need help manually cooling down. When your body temperature isn’t decreasing on its own, taking a cool shower and helping it do so might be just what the doctor ordered. A shower – even a quick one – can give you a moment to step away from stress and take a deep, steadying breath to recalibrate.
Foods high in Vitamin E and Omega-3s
A placebo-controlled study done in 2007 showed a marked improvement in hot flashes with vitamin E pills and omega-3 fatty acids.  Due to the results of this study, PubMed reports that vitamin E supplementation is worth looking into. 
It is worth pointing out that a study published in 2022 shows that the combination of omega-3s and Vitamin E has a notable impact on the improvement of hot flashes, while vitamin E and omega-3s alone showed no significant difference.  That’s why we at The Wellness Way often suggest whole foods rich in particular nutrients rather than supplements with isolated nutrients – nutrients and substances your body needs all play off each other. It’s better to get them together rather than only one or two, isolated, unable to benefit from the others.
Reduce Mental Stress
Mind-body techniques like moderate-intensity exercise, meditation, and breathing exercises may all decrease the intensity or frequency of hot flashes.    Each exercise promotes relaxation and stress reduction, which may ease these symptoms while supporting overall well-being.
The Wellness Way Can Help!
Hot flashes can have many causes: hormone imbalance, neurovascular dysfunction, medication side effects, or even thyroid dysfunction.  Symptoms like these are merely an attempt of the body to rebalance itself. This means symptoms associated with menopause can diminish as the body returns to homeostasis. Going through menopause doesn’t require aggravating and uncomfortable symptoms like hot flashes. Contact a Wellness Way clinic to thoroughly test your hormones and restore balance!
- Apple Cider Vinegar for Hot Flashes: Earth Clinic
- Gynecological efficacy and chemical investigation of Vitex agnus-castus L. fruits growing in Egypt: PubMed
- Evaluation of contextual and demographic factors on licorice effects on reducing hot flashes in postmenopause women: PubMed
- The efficacy of Iranian herbal medicines in alleviating hot flashes: A systematic review: PubMed
- The immediate effect of natural plant extract, Angelica sinensis and Matricaria chamomilla (Climex) for the treatment of hot flushes during menopause. A preliminary report: PubMed
- The effect of Saliva officinalis extract on the menopausal symptoms in postmenopausal women: An RCT: PubMed
- Red clover for treatment of hot flashes and menopausal symptoms: A systematic review and meta-analysis: PubMed
- How To Use Peppermint Oil for Hot Flashes: Live Well Zone
- What’s in a name: are menopausal “hot flashes”a symptom of menopause or a manifestation of neurovascular dysregulation? PubMed.
- In vitro and in silico study of Aloe vera leaf extract against human breast cancer: PubMed
- The effect of vitamin E on hot flashes in menopausal women: PubMed
- The Effect of Vitamin E Supplementation in Postmenopausal Women—A Systematic Review: PubMed
- The effect of oral vitamin E and omega-3 alone and in combination on menopausal hot flushes: A systematic review and meta-analysis: PubMed
- Physical activity and exercise for hot flashes: trigger or treatment? PubMed
- Meditation helps ease hot flashes; study shows: Wildmind Meditation
- Paced breathing compared with usual breathing for hot flashes: PubMed
- Hot flashes: Mayo Clinic