Flax seeds
Broccoli
Cauliflower
Cabbage
Sesame seeds
Linseed
Soy
Edamame beans
The research into the use of phytoestrogens to relieve menopause symptoms has been mixed. One study into the use of soy extract found they reduced hot flashes by up to 38%, but the study also said the current data is not strong enough to be conclusive.
There are also studies out there that show that eating foods high in phytoestrogens won’t make a difference to your hot flashes and others that question whether it may increase the risk of certain cancers, depending on your family history.
While phytoestrogens may or may not significantly reduce your hot flashes, they may have other health benefits,such as improving your cardiovascular and bone health. But, if you’re going to make any major changes to your diet⸺such as increasing your soy intake⸺talk to your doctor about it first.
#3 Acupuncture
In traditional Chinese medicine, it’s thought that disruptions to the flow of energy (Qi) may impact our health. Acupuncture involves placing small needles along specific meridian points in the body to help improve the flow of Qi and relieve your symptoms.
Acupuncture has been shown to complement treatments for health concerns like back pain, osteoarthritic pain and headaches, and now hot flashes.
This natural remedy works for some women more than others. A new study has shown that around 11% of women can experience up to an 85% reduction in their hot flashes! For the rest of the women in the trial their hot flashes were reduced by less than 50% and some even reported an increase!
#2 Avoiding triggers
This natural remedy doesn’t involve taking or doing anything. In fact it’s about not doing things.
While many of your hot flashes may seem spontaneous, others will be triggered by certain foods, drinks, feelings or events.
Take a note of when your hot flashes are happening. Is it when you drink coffee? Eat spicy food? Do the ironing? Conduct a meeting at work? You may start to see a pattern emerge.
While avoiding the things that trigger your hot flashes may not ‘cure them’, they can certainly make your life more comfortable. Avoiding that extra glass of wine after dinner may mean you avoid a hot flash while you sleep, and with better sleep you may feel more refreshed, and less anxious⸺removing another potential hot flash trigger.
#1 Hypnotherapy
Out of all the non-prescription, natural remedies for hot flashes, hypnotherapy has been shown to be the most effective. In fact, clinical trials have shown hypnotherapy can reduce hot flashes by 70 to 80%.
Hypnotherapy ticks a lot of boxes for women searching for natural hot flash remedies: it’s drug-free, non-invasive and may also help improve anxiety and quality of sleep.
Hypnotherapy can be conducted in-person with a qualified hypnotherapist, or in the comfort of your own home through an app.
In a hypnotherapy session, you’ll be guided to a deep level of focused relaxation. While your body relaxes, your mind will focus on a series of cooling images and suggestions on how to manage your hot flashes.
In this relaxed state, your body and your mind work together, calming your stress responses and empowering your mind to adjust how it responds to hot flash triggers, naturally.
The Wrap Up
There are many natural remedies available for hot flashes. While supplements such as red clover and black cohosh may have a small, positive impact, more research into their efficacy needs to be done. Phytoestrogens may also reduce hot flashes to some degree, but there are possible risks involved. Acupuncture has recently been shown to help improve hot flashes in some women, but it doesn’t work for everyone. Hypnotherapy is currently the most effective non-hormonal hot flash management tool available. Sessions can be done in the comfort of your home via an app, or through in-person sessions.
References
Hadjidakis, D.J., Kokkinakis, E.P., Sfakianakis, M.E. and Raptis, S.A., 2003. Bone density patterns after normal and premature menopause. Maturitas, 44(4), pp.279-286. https://www.sciencedirect.com/science/article/abs/pii/S0378512203000409
Introduction to Menopause. John Hopkins Medicine. Accessed 3 September 2021. https://www.hopkinsmedicine.org/health/conditions-and-diseases/introduction-to-menopause
Iqbal, J. and Zaidi, M., 2009. Understanding estrogen action during menopause. Endocrinology, 150(8), pp.3443-3445. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717878/
Bakour, S.H. and Williamson, J., 2015. Latest evidence on using hormone replacement therapy in the menopause. The Obstetrician & Gynaecologist, 17(1), pp.20-28. https://obgyn.onlinelibrary.wiley.com/doi/pdfdirect/10.1111/tog.12155
Wu, O., 2005. Postmenopausal hormone replacement therapy and venous thromboembolism. Gender medicine, 2, pp.S18-S27. https://pubmed.ncbi.nlm.nih.gov/16551553/
