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5 Natural Ways To Reduce Hot Flashes

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Hot flashes are sudden feelings of intense warmth that can cause sweating, flushed skin, and an increased heart rate. While the underlying cause of hot flashes may vary, here are five natural ways that may help alleviate or manage them:


  • 1. Lifestyle Modifications:

    • Dress in layers: Wear loose-fitting, breathable clothing that allows you to remove layers easily when you feel a hot flash coming on.

    • Avoid triggers: Identify and avoid triggers such as spicy foods, caffeine, alcohol, and stress, as they can exacerbate hot flashes.

  • 2. Herbal Remedies:

    • Black Cohosh*: Some studies suggest that black cohosh may help reduce the frequency and intensity of hot flashes in menopausal women.

    • Flaxseed: Rich in lignans, flaxseed has been shown to help manage hormonal fluctuations and reduce hot flashes.



  • 3. Mind-Body Techniques:

    • Deep Breathing: Practice deep and slow breathing techniques to help relax and manage stress, which can contribute to hot flashes.


  • 4. Acupuncture:

    • Acupuncture is an ancient Chinese practice that involves inserting thin needles into specific points on the body. Some studies have shown that acupuncture may help alleviate hot flashes by affecting hormone levels and promoting better overall well-being.


  • 5. Stay Hydrated:

    • Drink plenty of water throughout the day to stay hydrated and regulate body temperature. Sip cold water during a hot flash to help cool down.


It's important to remember that while these natural approaches may be helpful for some individuals, they may not completely eliminate hot flashes for everyone. If hot flashes severely impact your quality of life or persist despite trying these methods, consult with a menopause expert to discuss other treatment options or rule out any underlying medical conditions.


*In clinical trials, people have taken black cohosh for as long as 12 months with no serious harmful effects. Black cohosh can cause some mild side effects, such as stomach upset, cramping, headache, rash, a feeling of heaviness, vaginal spotting or bleeding, and weight gain.


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