Managing Hot Flushes in Menopause
Hot flushes are one of the most common and disruptive symptoms experienced during menopause. Women may notice sudden waves of heat, flushing of the face or chest, sweating, and night sweats that interfere with sleep and overall wellbeing. Other related symptoms include low libido, dry skin or vaginal dryness, nervousness or anxiety, headaches, insomnia, fatigue, irritability, urinary frequency, as well as muscle and joint discomfort.
What Causes Hot Flushes in Menopause?
Menopause is not a disease. It is a natural biological transition marked by declining ovarian hormone production, particularly estrogen. As estrogen levels drop, the adrenal glands provide limited hormonal support. These hormonal changes influence:
• Thermoregulation and heat responses
• Skin hydration and elasticity
• Mood stability and nervous system resilience
• Bone density maintenance
• Libido and reproductive function
When the body struggles to adjust to reduced estrogen, vasomotor symptoms such as hot flushes and night sweats become more noticeable.
Dietary Strategies to Reduce Hot Flushes Naturally
Nutrition plays a significant role in hormonal regulation and inflammation control. The following dietary principles can support menopausal balance:
• Stay well-hydrated to prevent dehydration and electrolyte imbalance linked with heat symptoms
• Increase phytoestrogen-rich foods such as tofu, tempeh, soya beans, soy milk, red clover, and maca powder to support hormone modulation
• Enjoy cooling herbal beverages such as chamomile tea, sage tea, and coriander water to ease heat sensations
• Reduce systemic inflammation, which commonly exacerbates hormonal symptoms, by prioritising whole foods and minimising processed sugars and inflammatory fats.
A personalised nutrition plan can further target individual triggers and deficiencies.
Lifestyle Approaches for Menopausal Symptom Relief
Supportive lifestyle practices can help regulate stress responses, improve sleep, and cool the body:
• Address adrenal stress and support kidney energy, especially in women experiencing fatigue or burnout. Supporting the adrenals through the transition into menopause is important, poor adrenal health often results in more symptoms, including hot flushes.
• Consider gentle liver detoxification support, as impaired liver function may create internal heat and worsen hot flushes
• Discuss hormone testing and liver-kidney function assessments with a qualified health practitioner
• Engage in regular exercise to improve circulation, mood, and heat regulation
• Acupuncture may assist by promoting circulation and reducing energetic stagnation that impacts reproductive health
• Avoid common triggers including stress, hot spices, alcohol, and caffeine
• Embrace mind-body strategies like meditation, yoga, and slow breathing to support the nervous system
A comprehensive wellbeing plan often provides the most durable benefits.
Evidence-Informed Natural Remedies for Hot Flush Relief
A range of naturopathic herbs and nutrients may help balance hormones and reduce vasomotor symptoms:
• Kudzu, Phellodendron, Rehmannia, and Black Cohosh offer cooling and hormone-modulating effects
• Wild Yam contains steroidal saponins that may bind to hypothalamic estrogen receptors, helping offset estrogen withdrawal
• Sage is a traditional remedy for excessive perspiration and internal heat
• Vitamin B6 and B3 support temperature regulation and reduce flushing
• Tissue salts such as Silica and Nat. Phos. can help clear stagnation and cool the body
• Vibrational essences including Women’s Essence (Australian Bush Flowers) or Bach Flower She Oak may provide emotional and energetic support
• Additional hormone-balancing herbs often prescribed in naturopathic practice include:
Ashwagandha, Dong Quai, Paeonia, Chaste Tree, Horny Goat Weed, Anemarrhena, Curculigo, and Morinda
These botanicals have a long history of clinical use and emerging research supporting their role in menopausal symptom relief. Formulations should always be prescribed and monitored by a qualified naturopath to ensure safety and suitability.
Supporting Women Through the Change of Life
Menopause marks a meaningful life transition, learning how to lead a healthy life during menopause is important and many women benefit from holistic support during this time. With a combination of dietary adjustments, targeted lifestyle interventions, and personalised natural therapies, it is possible to reduce hot flushes, enhance sleep quality, stabilise mood, and improve overall vitality.
Women deserve to feel empowered, informed, and supported as they navigate this chapter of their health with strength and confidence.