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6 cool ideas to help with hot flushes

Updated: Sep 16, 2023

Hot flushes can happen before or after menopause. Most women find that hot flushes increase in frequency after their periods have stopped, and then hang around for 1 to 2 years.

Every woman experiences hot flushes differently. Often it is the symptoms that accompany the hot flush that make it unbearable, such as profuse sweating, anxiety, palpitations, sleep disturbance, headaches or a complete loss of concentration.

About 10% of women will find hot flushes so distressing that they will need to seek help for them.

Here is a list of the 6 most common things I recommend to reduce hot flushes:

1. Herbal medicine

Many women have heard of Black Cohosh, a readily available herb taken by millions of women around the world at menopause. However Black cohosh is just one of about 20 to 30 herbs that herbalists and naturopaths regularly prescribe during menopause.

To design a formula with the right combination of herbs for you, I take into account many factors, such as your health history, your stress levels, symptoms, and any other medications that you might be on.

A professionally prescribed herbal formula can help to improve all of your menopause symptoms. I am passionate about the benefits of herbal medicine in perimenopause. Let me help you discover which herbal blend is most suitable for you.

2. Increase phytoestrogen foods

Many herbs and vegetables contain substances called phytoestrogens. The regular consumption of phytoestrogen foods has been shown to improve menopausal symptoms and reduce the intensity of hot flushes.

Fennel, sage (pictured above), red clover, black beans and many other everyday herbs and vegetables contain phytoestrogens. To get a sustained effect, you must consume some of these foods at every meal.

3. Other dietary changes

Blood sugar swings can make hot flushes worse. To keep blood sugar levels from fluctuating, I recommend that women include protein and healthy fats at each meal.

Breakfast is important, and a good breakfast of eggs with mushrooms will keep glucose levels more steady throughout the morning than a bowl of cereal or a cup of coffee.

Histamine intolerance can also play a part in symptoms during menopause, so I advise women to focus on fresh foods and stay away from those that are overripe, fermented, or left over.

4. Exercise

Women who exercise daily have been shown to have fewer hot flushes. Walking, swimming and any activity that gets you moving is great. Some studies on the benefits of exercise have suggested that late afternoon exercise is most beneficial for improving hot flushes.

5. Reducing stress levels

There is a complex relationship between stress hormones and reproductive hormones. Stress impacts us at menopause because it has a direct affect on our progesterone and oestrogen levels. Stressed out women over the age of 40 can suffer many hormone related symptoms.

Reducing your cortisol levels through breathing, yoga, meditation and walking will bring about positive improvement in your menopause symptoms. Herbal medicine can be very effective at helping you to de-stress and regulate your stress hormones, if lifestyle changes don't work for you.

6. Herbal tea for hot flushes

Sipping on herbal tea throughout the day has many health benefits. There are a few herbal tea blends that I regularly recommend to women who are experiencing hot flushes.

One of the herbs I suggest is sage. Sage tea has no direct hormonal effect, instead it's job is to reduce the sweatiness during a hot flush. I might recommend different blends of herbs, depending on your symptoms.

For best results, get some advice

As a naturopath, improving the symptoms of perimenopause and menopause is my area of special interest. I love to support women to prioritise their health and transition gracefully through the 2 to 7 years of menopause.

If you think you are having hot flushes, or might be experiencing any symptoms of menopause or perimenopause, please get in touch to enquire about booking an appointment. I would love to help you have the freedom to live your life without annoying symptoms like hot flushes.

To learn more about how I work with hormones in women over 40, read the ultimate guide to a natural perimenopause.

Simone :)

a program for women who want to

grow and flourish

through the seasons of perimenopause

Hi! I'm Simone Jeffries. I am a naturopath, nutritionist, herbalist and certified wellness coach. I am also a foodie and an advocate for a whole food diet.

I love to support you with hormonal conditions, histamine intolerance and vaginal imbalances.

I welcome clients to consult with me at my clinic in Manly on Sydney's Northern Beaches, and online from anywhere in Australia.

The information in this blog is from my Bachelor of Health Science degree, experience from working with women in my clinic, and continuing research.

This blog is for information only and not intended to take the place of medical advice. Please seek assistance for any medical concerns.

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