How To Prevent Hot Flashes Naturally—These Proven Tricks Keep You Cool Even in Summer Heat
See the herbal brew that eliminates 100% of severe flushing
Of all the changes that accompany perimenopause and menopause, hot flashes are among the most common—and the most bothersome. Affecting up to 80 percent of women during midlife, hot flashes (triggered by declining estrogen levels) can disrupt your sleep, ruin your mood and even affect your ability to do your job. And during summer, climbing temperatures can make hot flashes even more challenging to manage, since warm weather tends to trigger vasomotor symptoms, according to a study in Menopause. Here, the best simple remedies to prevent hot flashes and stay cool.
How to prevent hot flashes this summer
If you want to avoid hot flashes and night sweats before they even start, give one (or more!) of these effective tips a try. They’re study-proven to be effective at warding off this common symptom of menopause.
Fake a pool break
Picture yourself floating peacefully in a tranquil pool. Syncing your breath to that easy, weightless rhythm is one of the most relaxing ways to prevent hot flashes. In a Mayo Clinic study, women who practiced paced breathing at just six breaths per minute—about the rate we naturally settle into while floating—for 15 minutes twice a day saw a 52 percent drop in hot flashes. This slow, steady rhythm helps soothe the nervous system and improve temperature regulation.
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Cool your neck
Set yourself up for a day filled with fewer hot flashes by accessorizing your outfit with a cooling scarf. The cute, lightweight scarves are filled with tiny beads that absorb water when soaked, then slowly release it through evaporation (similar to how some air conditioners work) to keep you cool for hours. This may help offset the tiny elevations in core temperature that Wayne State University School of Medicine scientists say are often to blame for flushing. Indeed, a Korean study notes that chilling the neck is one of the most efficient ways to cool the body—extracting 2½ times more heat than cooling the face, and outperforming every other region tested, including the hands, feet and torso. Try: Kafka’s Kool Tie (REI.com).
Sip sage tea
In an eight-week Swiss trial, women who took fresh sage extract daily saw up to a 79 percent decrease in flushing. Even better: The most severe grade of hot flashes disappeared entirely. The secret may lie in sage’s ability to calm the nervous system, making your body less likely to overreact to small temperature changes that can trigger a hot flash.
Tip: Prefer your tea chilled? Simply brew a large batch and pour it over ice to let cool, then transfer to an insulated, leak-proof tumbler (like the BrüMate Era) and sip on the go.
Enjoy edamame
An easy and inexpensive addition to ramen noodles, stir fry and rice dishes—and a staple you can find in the freezer section of the grocery store—edamame (soybeans) helps prevent hot flashes.
A study published in the journal Menopause found that women who followed a plant-based diet that included ½ cup of soybeans daily for three months experienced a 79 percent decrease in hot flashes.
Sniff lavender
A study in the journal Complementary Medicine Research found that menopausal women who breathed lavender-infused steam before bed experienced significantly fewer nighttime hot flashes as well as improved sleep and overall quality of life. Lavender soothes the central nervous system, preventing the release of stress hormones that can contribute to hot flashes.
Try magnesium
Researchers at Virginia Commonwealth University Health System found that 400 mg of magnesium oxide daily can reduce hot flashes by 41 percent in four weeks. The mineral increases levels of the neurotransmitter serotonin, the imbalance of which is believed to be a hot flash trigger.
Brew an herbal iced tea
When temperatures soar, kick back with refreshing milk thistle iced tea (it has a mild floral taste). Sip two tall tumblers of it daily, and a study published in the journal Phytotherapy Research suggests you’ll have 70 percent fewer hot flashes, plus experience a 69 percent drop in flash severity. Scientists credit the compound silymarin in the herbal brew with helping the liver deactivate and flush away excess hormones that throw your internal thermostat out of balance.
Tip: Prefer a hot cup of tea? Add a splash of soy milk. It’s packed with plant compounds called phytoestrogens that counterbalance the body’s natural drop in estrogen that triggers hot flashes.
How to stop hot flashes in their tracks
Even after you notice a hot flash starting, you can still reduce its severity and find relief fast. Here, two effective treatments to manage hot flashes in the moment.
Turn on the tap
If you feel a hot flash coming on, run your wrists under cold water. The pulse points in the wrist contain many blood vessels that are very close to the skin. Running cold water over these points provides immediate cooling relief.
Stash mints in your bag
To treat hot flashes fast, simply pop a peppermint. University of Southern California research reveals that the menthol in mint tricks your nervous system into cooling you down from the inside out.
“The brain detects the difference between hot and cold as part of our complex sensory system,” says Josh Axe, DC, DNM, CNS. “And although peppermint itself isn’t cold, it contains a protein that triggers signals in the brain to send a message of coldness.” The payoff: You’ll feel instantly chillier, rapidly reducing a sweaty flush.
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