Sophie’s Natural Hot Flash Remedies

Natural remedies to help manage hot flashes.


The first Sage is an important herb to curb hot flashes because it’s very cooling. It’s been used since ancient times to stop hot flashes because it is so effective. Herbalists classify sage as a “Hot Flush Herb” for its ability to reduce all kinds of excessive perspiration. In Europe, sage is prescribed by doctors to treat night-sweats. In fact, one Scottish survey showed that women taking sage had 85% fewer hot flashes after 3 months. Steep 2 tsp of dried sage in 8oz of boiling water for 5- 10 minutes. Drink 3 cups a day between meals or up to 4 or 5. Just one serving can cool down some women within 2 hours and last for a day or more. So making this a regular part of your daily routine will help you greatly in the long run. There are also supplements.


Hot flashes and night sweats occur when fluctuating estrogen levels interfere with your body’s ability to maintain a steady temperature. Eating the right diet can stabilize your shifting hormones, reducing your flushing and excess perspiration. Women who regularly eat certain fruits like strawberries, pineapple, melon and mango are less likely to experience hot flashes. While women whose diets are high in fat and sugar are 20% more likely to develop hot flashes and night sweats. Giving up saturated animal fat, dairy and sugar can help to stabilize shifting hormone levels. I recommend either So Delicious coconut milk (which is fortified with calcium and magnesium, which is so important for bone health) or West Soy Milk (must be organic). As for sugar, I recommend substitutes like Monk Fruit or Stevia.


What’s so horrible about hot flashes is that they can strike at any time, anywhere. So what do you do when you’re in a tight situation where you can’t do much (think airplane, your child’s play etc)? The answer is breathing exercises, specifically yogic breathing called “pranayama.” This involves practicing “paced respiration” of 6-8 deep breaths per minute (normally we take 14 breaths/minute)for 15 minutes. But here’s the key to making breathing exercises like this work: the exhalation should take TWICE as long as the inhalation. The reason this works has to do with your blood. When the pH level of blood becomes slightly more acidic, the autonomic nervous system reacts and increases hot flashes. So Yogic breathing helps to neutralize this slight pH imbalance by allowing better oxygenation of blood. But remember, hot flashes can also be prompted by stress so a simple breathing exercise can banish a hot flash as it’s happening!


Night sweats are a huge problem for a lot of women. In fact, even if it’s not menopause, 80% of women will experience night sweats at some point in their lives for other reasons(postpartum, cancer treatment, thyroid problems, etc). There’s an amazing pajama company called Lusome which uses innovative moisture management technology called, “dryLon.”

Natural Hot Flash Remedies - Home & Family

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