Hot flashes are one of the most common symptoms of perimenopause and menopause. These sudden wes of heat, often accompanied by sweating, flushing, and sometimes chills, usually affect the face, neck, and chest and can last from one to five minutes. When they strike at night, they’re called night sweats; together, they’re known as vasomotor symptoms (VMS).
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.
Around 55% of perimenopausal women and 85% of menopausal women experience hot flashes, sometimes multiple times a day. While they’re not dangerous, hot flashes can be overwhelming, unpredictable, and exhausting.
In this article, we’ll explore what causes hot flashes, along with effective natural and medical remedies to help you find fast relief and improve your quality of life.
Take 20% off your first appointmentSubscribe to our newsletter for exclusive promos, weekly curated health content & early access to specialty packages.
By subscribing you agree with our Privacy Policy.How to stop hot flashes with natural remediesHot flashes are the menopause symptom that most women seek treatment for. Fortunately, a handful of natural and medical remedies are ailable to help you find quick and long-lasting relief.
1. Supplement your diet with soy isoflonesIsoflones, or phytoestrogens, are natural compounds made by certain plants and legumes. Isoflones 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 isoflones, which are naturally occurring in soybeans, may be used to help reduce hot flashes. Soy isoflones 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 isoflones 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, isoflones are also rich in anti-oxidant, anti-inflammatory and anti-microbial properties. Soy isoflones can be found over-the-counter (OTC) as oral dietary supplements and in certain foods.
Isoflone-rich foods include:
SoybeansBarleyFa beansBroccoliPeanutsCauliflower2. Consider black cohosh supplementsBlack 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.
3. Create a cool atmosphereOne 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 he 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 he access to a portable fan or lee 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.
4. Stay hydrated throughout the dayDrinking 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.
5. Consider other lifestyle adjustmentsLifestyle 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 foodsAvoid alcoholLimit your caffeine intakeMaintain a healthy weightQuit smokingDress in layersManage your stress levelsYoga and mindfulness meditationsDaily exerciseHow to stop hot flashes with medicationVasomotor symptoms can be incredibly disruptive, and there are prescription treatments ailable that can help treat them. If the natural remedies and lifestyle adjustments above aren't helping to relieve your hot flashes, talk to your healthcare provider to see if any of the therapies below are right for you.
1. Ask your doctor about hormone replacement therapyHormone replacement therapy (HRT) is the most effective treatment option for menopausal hot flashes. It 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 he their uterus. 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 like all medications, does he risks. Long-term use of HRT may increase your risk of heart disease, heart attacks, blood clots, stroke, breast cancer and dementia. Talk to your doctor about whether or not you may be a good candidate for HRT.
NewFast, expert relief from your menopause symptoms.Sesame's menopause subscription is just $59/month, including ongoing care from a dedicated provider, labs, and access to hormonal and non-hormonal medication to treat hot flashes, weight gain, brain fog & more.
Get started today2. Consider low-dose antidepressantsCertain antidepressants — selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs) — can be used in low doses to treat hot flashes. These medications work by helping increase your brain's serotonin levels.
Serotonin is a chemical that helps regulate your body's temperature, sleep quality, sex drive and more. And when estrogen decreases after menopause, it can lead to a 50% reduction in serotonin production. However, low-dose antidepressants may help; women typically begin to notice a significant decrease in the frequency of their hot flashes after four to eight weeks.
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)3. Consider non-hormonal hot flash medicationsAntidepressants 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 he been used off-label to treat perimenopausal and postmenopausal symptoms. Clonidine (Catapres), which is approved to treat high blood pressure, is often prescribed off-label to help manage hot flashes and night sweats.
How Sesame can helpHot flashes can affect your quality of life. If you'd like to explore treatment options, Sesame offers an affordable online menopause subscription for hot flash treatment from a licensed medical provider.
Simply answer some questions about your medical history, schedule a same-day video visit with a provider of your choice on your schedule, and discuss your symptoms during your call.
Your provider can order lab work (included in the subscription price) to determine what's causing your hot flashes, and can prescribe a range of treatments, including hormonal and non-hormonal therapies, to help you find fast, affordable relief.
Sources(2020). Black Cohosh. National Center for Complementary and Integrative Health.(2023). FDA Approves Novel Drug to Treat Moderate to Severe Hot Flashes Caused by Menopause. U.S. Food and Drug Administration.Bansal, R., Aggarwal, N. (2019). Menopausal Hot Flashes: A Concise Review. J Midlife Health.Deecher, D. C., Dorries, K. (2007). Understanding the Pathophysiology of Vasomotor Symptoms (Hot Flushes and Night Sweats) That Occur in Perimenopause, Menopause, and Postmenopause Life Stages. Arch Womens Ment Health.Harper-Harrison, G., Shanahan, M. M. (2023). Hormone Replacement Therapy. StatPearls.Hill, D. A., Crider, M., Hill, S. R. (2016). Hormone Therapy and Other Treatments for Symptoms of Menopause. Am Fam Physician.Křížová, L., Dadáková, K., Kašparovská, J., Kašparovský, T. (2019). Isoflones. Molecules.Li, L., Lv, Y., Xu, L., Zheng, Q. (2015). Quantitative Efficacy of Soy Isoflones on Menopausal Hot Flashes. Br J Clin Pharmacol.Lugo, T., Tetrokalashvili, M. (2022). Hot Flashes. StatPearls.McCarthy, M., Ral, A. P. (2020). The Peri-Menopause in a Woman’s Life: A Systemic Inflammatory Phase That Enables Later Neurodegenerative Disease. Journal of Neuroinflammation.Morrow, P. K., Mattair, D. N., Hortobagyi, G. N. (2011). Hot Flashes: A Review of Pathophysiology and Treatment Modalities. Oncologist.Peacock, K., Carlson, K., Ketvertis, K. M. (2023). Menopause. StatPearls.Predny, M. L., De Angelis, P., James, L. (2006). Black Cohosh (Actaea Racemosa). Southern Research Station.Santoro, N. (2016). Perimenopause: From Research to Practice. J Womens Health (Larchmt).Shahnazi, M., Nahaee, J., Mohammad-Alizadeh-Charandabi, S., Bayatipayan, S. (2013). Effect of Black Cohosh (Cimicifuga Racemosa) on Vasomotor Symptoms in Postmenopausal Women: A Randomized Clinical Trial. J Caring Sci.Witten, T., Staszkiewicz, J., Gold, L., Granier, M. A., Klapper, R. J., Lespere, G., Dorius, B., Allampalli, V., Ahmadzadeh, S., Shekoohi, S., Kaye, A. D., Varrassi, G. (2024). Nonhormonal Pharmacotherapies for the Treatment of Postmenopausal Vasomotor Symptoms. Cureus.Yu, J., Bi, X., Yu, B., Chen, D. (2016). Isoflones: Anti-Inflammatory Benefit and Possible Ceats. Nutrients.