If you’re a baby boomer and female, menopause and hot flashes are doubtless issues you’ve thought about. In fact, once you’ve started experiencing hot flashes, menopause is not far behind.

In the United States, hot flashes occur among 85% of women, and symptoms can last for up to 5 years after menopause. The most common duration of hot flashes is three to five years. They result from a decrease in the female hormone estrogen, causing a hormonal imbalance. Hot flashes and night sweats often result in lack of sleep and increased irritability. Finding relief from hot flashes is generally the most important goal of women going through menopause. 

In the past, the most popular treatment was estrogen or hormone replacement therapy, also known as ERT or HRT.  While HRT is usually the most effective treatment for hot flashes, questions about its safety and link to cancer have caused many women to seek natural alternatives. Many women have found that dealing with hot flashes can be accomplished with a combination of diet, healthy lifestyle, and natural hot flash remedies.

Menopause affects each of us differently. It does not need to be an uncomfortable time of insomnia, mood swings, constant hot flashes, and other symptoms of aging. Menopause is a natural process and there are natural ways to relieve most symptoms without the dangers of HRT. Natural treatments can be a great alternative to invasive hormonal treatments. As the dangers of HRT and ERT have been more and more in the news of late, natural treatment of hot flashes and other menopausal symptoms have become very popular.

Often the best strategy is to make several changes to your diet and lifestyle at the same time. Some of the following suggestions are very effective in reducing the frequency and intensity of hot flashes in many women. For instance, soy products have received a lot of attention for menopause relief. Hot flashes are the most common menopausal symptom in Western societies. But it’s interesting to note that this isn’t the case in Eastern societies where soy is a staple of the diet. Many women have found that adding soy to their diet helps alleviate hot flashes.

Black cohosh is one of the most popular herbs used for the treatment of menopausal symptoms, especially hot flashes. It is widely available in health food stores, and is often an ingredient of many popular herbal remedies. Progesterone cream is another widely available natural treatment that has been shown to be effective for hot flashes.

There are also some very simple strategies you can use that won’t cost you a thing. For example, a number of studies have shown that deep breathing can effectively stop hot flashes in their tracks. Try it the next time you feel one coming on. Another strategy is to wear layers of clothing, then simply peel them off. Cotton is the best type of clothing to wear for quick cooling of your body temperature. You may also find that certain foods and beverages will increase the incidence of hot flashes. Alcohol and caffeine are well known triggers, as are hot, spicy foods. Cutting back on these triggers, plus increasing your daily exercise, can greatly reduce the incidence of hot flashes.

In summary, the “cure” for hot flashes is estrogen replacement. But in this case, the cure may be worse than the “disease.” Long term studies have shown that estrogen replacement increases the risk of stroke and certain types of cancer in women. Natural remedies for hot flashes are widely available, so there is no need to put yourself at risk - or to simply suffer in silence. The best way to cope with hot flashes is to make some simple changes in your diet and lifestyle, plus use some of the widely available natural remedies. Natural treatment will greatly improve your quality of life as you navigate the menopausal journey.

Tags: menopause, hot flashes, hot flash remedies, relieve hot flashes