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Menopause: Managing Your Hot Flashes Naturally

  • 4 min read

Hot flashes are a common symptom caused by hormone-changing levels before, during, and after menopause. Hot flashes can often feel like a sudden flare of excessive heat accompanied by sweating and flushed skin. 

Menopause usually begins in the late 40’s or early 50’s and can last for a few years. It is estimated that at least two-thirds of menopausal women will experience some symptoms of menopause. These symptoms include:

  • Hot flashes
  • Mood changes 
  • Irritability 
  • Night sweats 
  • Tiredness

In addition, menopausal women can be more at risk for developing diabetes, osteoporosis, obesity, and heart diseases. If you are experiencing hot flashes or any other menopausal symptoms, there are some natural approaches that you can implement to help manage your symptoms. 

Recognize and avoid your triggers 

For some people, certain foods or drinks can trigger hot flashes or make them worse. Avoid alcohol, caffeine, and spicy foods as these can make hot flashes worse. If your hot flashes tend to get worse after eating these foods, try eliminating them and see if your hot flashes subside. We recommend keeping a “symptom diary” to keep track of particular foods that may trigger you. 

Eat foods rich in calcium and vitamin D

Hormonal changes during menopause can cause bones to get weak and make you prone to the risk of increasing osteoporosis. Both calcium and vitamin D are linked to good bone health. Research has shown that adequate calcium and vitamin D intake lower the risk of hip fractures in postmenopausal women. Foods that are rich in calcium include:

  • Dairy products such as yogurt, cheese & milk
  • Leafy green veggies such as kale, spinach & collard greens 
  • Tofu 
  • Beans 
  • Sardines 

Sunlight is your main source of vitamin D. However, as we age, your body becomes less efficient at producing it. If you do not get enough sunlight, taking a vitamin D supplement, or increasing your intake of foods fortified with vitamin D may be beneficial. Foods that contain high levels of vitamin D include:

  • Salmon 
  • Tuna fish 
  • Beef liver 
  • Egg yolks 
  • Orange juice fortified with vitamin D 

Drink more water 

During menopause, dryness occurs due to a decrease in estrogen levels. Drinking 8-12 glasses of water can help manage these symptoms. Dehydration can also contribute to hot flashes. Our bodies are 75% water, drinking 8 to 12 glasses of water per day may help ease symptoms of menopause. 

Wear breathable clothing

Try to wear clothing made out of natural fibers such as cotton, silk, and linen. Dress in layers so that you can easily remove your clothes when you feel a hot flash is coming. You can also layer your bedding and adjust it as needed throughout the night. Avoid synthetic materials such as rayon, polyester, and nylon as these will cause you to sweat more. 

Consider trying acupuncture

Acupuncture is a treatment where practitioners use thin needles to stimulate specific acupoints in the body. Studies have shown that receiving acupuncture treatments can be effective in treating hot flashes. A study conducted by the National Center for Complementary and Integrative Health found that acupuncture can reduce hot flashes by as much as 36.7%. Furthermore, studies also found that acupuncture may improve symptoms of anxiety and sleep quality after menopause. 

Reduce your stress 

Stress can cause neurotransmitter and hormonal imbalances. These imbalances can trigger hot flashes and alter your mood. Research has also found that stress and anxiety are linked to low libido and hot flashes. If you feel yourself suffering from low libido, you can implement a supplement such as Lovers Potion into your supplement regimen. This herbal supplement helps balance hormones, boosts energy, increases blood flow, and invigorates sex drive. When stress gets too overwhelming, try attending a yoga class or doing some breathing exercises. You can read our blog post on How To Manage Your Stress here for tips on how to manage stress naturally. 

Get regular exercise 

There is evidence that supports the benefits of exercising and reducing menopause symptoms. These benefits include healthy joints and bones, better sleep quality, and decreased stress. Regular exercise has also been associated with better health, and protection against diseases such as cancer, diabetes, high blood pressure, and osteoporosis. You can check out our blog post for a Cheap and Effective Beginner Workout here

Take natural supplements 

Many people consider taking natural supplements to help with hot flashes and symptoms of menopause. Meno Ease at Sol Nutrition helps with balancing hormones, easing hot flashes, and cooling the body. This herbal formula helps clear toxins from the body and improves the quality of sleep by reducing night sweats. This supplement is a best seller among women who are suffering from menopause symptoms. Reviews from real-life customers have stated that this supplement has changed their lives and stopped their hot flashes completely. 


Menopause is a regular part of life. Although menopause symptoms can often be difficult, there are steps you can take to reduce your menopause symptoms naturally. Exercising, eating the correct diet, staying hydrated, and incorporating natural supplements may help alleviate and prevent the symptoms of menopause. Experiment with the tips that we provided above to make your time during menopause easier and more enjoyable.

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