Perimenopause: Natural Remedies for Hot Flushes
Hot flushes are one of the most common complaints I see with my perimenopausal patients. These can range from being a mild nuisance to being severe and debilitating, and can really affect quality of life. But what causes this common hot flushes and how can we manage it? Today’s blog post looks at some of my favourite natural treatments for hot flushes, including herbs, lifestyle and dietary changes, that can make a huge difference to your daily symptoms during this life phase.
What Are Hot Flushes?
Hot flushes (also known as vasomotor symptoms) are characterised by sudden feelings of intense heat, flushing, and sweating. They are a common symptom of perimenopause - at least 3/4 women experience hot flushes at least once during perimenopause. While hot flushes are a natural part of the hormonal changes that occur during this time, they can be uncomfortable and disruptive to daily activities. So, what exactly are hot flushes and why do they happen during perimenopause? Hot flushes are triggered by the shifting hormone levels that occur during perimenopause. Lowering oestrogen levels affects the body internal “thermostat” (temperature regulation) in the hypothalamus. This dysregulation of internal temperature control means the hypothalamus sometimes mistakenly identifies the body as being too warm and attempts to cool you down with flushing and sweating.
What Makes Hot Flushes Worse?
There are certain foods and lifestyle factors that can worsen hot flushes, including:
Alcohol
Spicy food
Caffeine
Cigarettes
Reducing or eliminating these from your life during perimenopause can make a big difference to the frequency and severity of your hot flushes and other menopausal symptoms. I also recommend perimenopausal women utilise stress-reducing techniques such as meditation and yoga, as well as keeping well hydrated throughout the day, as this can also help reduce the severity of hot flushes.
But what if you already avoid these and are still experiencing hot flushes? Well, we are fortunate enough to have some fantastic herbal allies that can help to make the perimenopausal transition easier.
Herbal Medicine for Hot Flushes
Below are some of my favourite herbs for managing menopausal symptoms and hot flushes. As always, this is general information only and may not be suitable for your unique health needs - always speak to a qualified naturopath or herbalist before taking herbal medicines. If you are interested in herbal medicine support for menopause, head over to my bookings page to book your appointment.
Sage
My number one go-to herb for hot flushes is common garden sage - Salvia officinalis. This magnificent herb has wonderful healing properties, including as an antimicrobial and antioxidant. It is also a diaphoretic and is mildly oestrogenic, which is why it is so effective at relieving hot flushes. To use, simply brew a strong tea, chill in the fridge overnight, and then sip it cold throughout the day. It tastes nice as is, but if you prefer, you can add a small amount of raw honey, stevia, or monkfruit to sweeten it up. But be aware that if you are experiencing hot flushes due to postpartum rather than perimenopause, sage is not recommended as it can affect lactation.
Black Cohosh
Black cohosh has had quite a bit of research done on its use in post-menopausal women and is a great option for relieving many of the unwanted symptoms that occur during this time. Black cohosh contains phytoestrogens which can help to alleviate some of the symptoms associated with hormone fluctuations in menopause. However, black cohosh may not be suitable if you are on hormonal treatments for breast or other hormone-dependent cancers. Please always consult with a qualified herbalist or naturopath before using any herbal medicines, but especially if you are on prescription medications.
Dong Quai
Dong quai - Angelica sinensis - is also sometimes known as “female ginseng’ and is a stapel of Traditional Chinese Medicine, where it has been used for centuries to support women’s health. It can help to alleviate hot flushes and other menopausal symptoms and is often used in combination with other herbs.
Red Clover
Red clover contains phytoestrogens known as isoflavones. The isoflavones in red clover may help reduce the frequency and severity of hot flushes in perimenopausal women by modulating hormonal activity. Red clover supplements are available in various forms, including capsules, teas, and extracts.
While hot flushes can be uncomfortable and disruptive, they don’t need to take over your life; many people find relief with herbal medicine and are able to get back to doing what they enjoy with confidence.
Are You Entering Perimenopause and Looking for Support?
My books are open, let’s work together. Click here to book your appointment today.
About the Author
Lizzie Stow is a clinical naturopath from Newcastle, Australia.
To find out more about Lizzie, click here.
Book an appointment with Lizzie here.