In the United States, 75% of women experience hot flashes as they approach menopause and for another two years after their period stops. Some 20 – 50% of these women have hot flashes that persist more than two years beyond their period stopping.
If you experience this common symptom, it can seem unbearable at times. There are natural remedies to consider. Dawn Flickema, MD, with Avera Functional and Internal Medicine, describes holistic remedies to try before turning to other treatments.
What Is a Hot Flash?
A woman’s hormones change with aging and sometimes medications or surgery cause a dysfunction of the body's thermostat mechanism in the brain. The body's thermostat suddenly reads too hot, triggering a response in the nervous system to get rid of the heat. The body then works hard to cool itself when it shouldn't, causing uncomfortable symptoms:
- Feeling hot
- Sweating
- Increased heart rate
- Nausea
- Dizziness
- Headaches
The symptoms vary from person to person and can be followed or preceded with a significant chill.
What Triggers a Hot Flash?
Besides hormonal changes, several environmental factors can trigger hot flashes as can stress. Stress affects the hormones in your body that directly affect the temperature regulating centers in your brain.
Potential triggers can be:
- Alcohol
- Caffeine
- Food that is spicy hot or hot in temperature
- A hot environment
- Smoking
- Stress
- Diet pills
Be aware of your clothing choices. Avoid wool and synthetic clothing and instead choose breathable fabrics like cotton, linen and rayon. Dress in layers so you can adjust to varying environmental temperatures. Sleep in cotton pajamas and use cotton bedding. Take a cool shower before bed. To further alleviate symptoms, adjust your thermostat if possible for cooler temps. Portable personal fans also can come in handy. Keep ice water nearby to sip on.
Natural Ways to Treat or Reduce Hot Flashes
Natural remedies come in many forms. They are key for stress relief, which can help to help reduce the frequency and severity of hot flashes, including:
- Regular exercise
- Massage
- Aromatherapy – options include peppermint, clary sage, geranium, sage and lemon
- Guided relaxation or mindfulness
- Acupuncture
- Stress management
- Optimizing nutrition
Acupuncture and Hot Flashes
Recent studies have shown that acupuncture treatment has significant benefit with hot flash symptoms.
Your body has many acupuncture points — about 200 of them are commonly used. Acupuncture treatment shallowly inserts needles in the specific points to relieve specific symptoms. Needling your body’s acupuncture points activates nerves and affects how your body produces its own hormones and chemicals.
On average, hot flash reduction requires six to 12 sessions, depending on how chronic the hot flash symptoms are.
Learn more about integrative services at Avera and how they can help symptoms. Your primary provider is also a great resource for menopause questions and symptom relief beyond holistic remedies.
