Menopause — an inevitable stage in every woman’s life — often comes with its fair share of surprises, not all of them pleasant. One of the most common symptoms? Hot flashes. This sudden and disruptive sensation sends a wave of heat rushing through the body, often accompanied by redness, sweating, and discomfort. But don’t worry — we’ve got tips and advice to help you navigate these fiery moments with more ease.
Learn how to better understand and manage these episodes so you can regain a sense of calm and daily comfort.
Hot Flashes: What Are They and What Causes Them?
Hot flashes—those sudden waves of heat that can make a woman’s day feel like a trip to the sauna—are an extremely common symptom during menopause. Out of nowhere, your body feels like it's on fire, and within seconds, you're in the middle of a heatwave. Don’t worry—this is mainly caused by hormonal fluctuations, especially a drop in estrogen, which disrupts the body’s internal thermostat: the hypothalamus. And just like that, it all begins!
Natural Remedies to Relieve Menopausal Hot Flashes
Phytoestrogens: Soy, Red Clover, Hops, Flaxseeds, Tofu, and Legumes
Did you know? Some unexpected allies may already be in your kitchen — isoflavones, part of the phytoestrogen* family. These natural compounds are found in soy, red clover, hops, flaxseeds, tofu, and legumes. According to an article published in VIDAL, isoflavones help relieve menopausal symptoms in about 30% of women. In comparison, hormone therapy is effective in 70% of cases. (1)
The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) recommends not exceeding a daily dose of 1 mg per kg of body weight — that’s 60 mg per day for a woman weighing 60 kg.
However, be cautious: phytoestrogens are not suitable for everyone. They are not recommended for pregnant or breastfeeding women, children, or those with a history of hormone-dependent cancers such as breast, uterine, or ovarian cancer.
What Role Do Estrogen Hormones Play in the Female Body?
Estrogen and progesterone, produced by the ovaries, are key to maintaining hormonal balance in women. Estradiol, the main estrogen produced before menopause, plays a crucial role in supporting the urogenital, cardiovascular, and digestive systems.
Before and during the early years following menopause, estrogens provide protective effects — especially on the arteries. Their mission: to help preserve a healthy cardiovascular system and maintain strong joints.
Essential Oils: Clary Sage, Basil, and Peppermint
Beyond their captivating scents, essential oils are nature’s elixirs in their purest form.
Clary Sage:
"He who has sage in his garden needs no doctor" — a Provençal saying that couldn’t be more true. Clary sage (Salvia sclarea) offers powerful benefits for the menstrual cycle and menopause. Its estrogen-like properties mimic the effects of natural estrogen.
Applied to the inside of the wrists or the solar plexus, just a few drops of this essential oil can become a powerful ally against hot flashes.
Basil:
Basil (Ocimum basilicum) isn’t just a Mediterranean kitchen staple — its essential oil, rich in methyl chavicol, is also a remarkable nervous system tonic. A great concentration booster, basil also helps combat mental fatigue.
In fact, research conducted by the University of Messina in Italy showed that inhaling basil essential oil can improve cognitive performance by 23% after just one week of regular use. It’s the perfect companion for demanding days when you need to stay sharp.
Peppermint:
Peppermint oil (Mentha piperita) is likely the most well-known of the three — and with good reason. With menthol levels reaching up to 40%, peppermint is a powerful and refreshing stimulant. It relieves headaches, nausea, hot flashes, and supports digestion.
Interestingly, back in 1996, a double-blind crossover study revealed no significant difference in the benefits between peppermint oil and 1g of paracetamol.
Other Natural Remedies: Omega-3 and Vitamin E
According to ANSES, 90% of the global population is deficient in omega-3.
Why Omega-3?
- Reducing hot flashes: Omega-3 fatty acids help regulate hormone levels and improve blood circulation. In a study conducted in November 2008, women who took omega-3 supplements experienced fewer hot flashes, averaging 1.58 per day (compared to a daily average of 2.8). (2)
- Supporting heart health: Thanks to their anti-inflammatory properties and ability to regulate cholesterol levels, omega-3s are powerful protectors of the cardiovascular system.
- Emotional balance: Omega-3s promote the production of neurotransmitters such as serotonin, known for its calming and antidepressant effects.
Where to Find It
To boost your omega-3 intake, focus on fatty fish like salmon, mackerel, and sardines. Flaxseeds, walnuts, and chia oil are also excellent plant-based sources.
For severe deficiencies, Solage has developed a unique formula: Solakrill. This revolutionary supplement, made from pure krill oil, is rich in omega-3s, phospholipids, and antioxidants.
+ The only 100% natural, cold-extracted pure Krill Oil, solvent-free, plus Astaxanthin in odorless marine Licaps capsules,
+ Omega-3 phospholipids support cardiovascular health, proper brain function, and vision,
+ Box of 60 eco-friendly 500mg oil capsules (Friend of the Sea). Free from contaminants. TOTOX index = 1
Why Vitamin E?
- Combating oxidative stress: During menopause, oxidative stress increases, accelerating cellular aging. Vitamin E fights free radicals, helping to maintain radiant skin and delay signs of aging.
- Reducing hot flashes: According to Dr. Susan Lark, author of “The Menopause Self-Help Book,” vitamin E not only reduces hot flashes but also helps alleviate other symptoms such as vaginal dryness, mood swings, fatigue, and anxiety.
Where to Find It
To enrich your diet with vitamin E, focus on plant-based oils (wheat germ oil, sunflower oil), almonds, avocados, and leafy green vegetables such as spinach.
Foods to Avoid: Caffeine, Alcohol, and Spices
Caffeine:
Whether it's your morning coffee or that black tea you love, caffeine, unfortunately, is not your friend… Known for its ability to stimulate the central nervous system, caffeine can intensify hot flashes and disrupt your sleep. So why not swap your espresso for a calming herbal tea? In France, nearly 7 out of 10 people report experiencing sleep deprivation on a daily basis.
+ Useful for cases of insomnia, trouble falling asleep, reducing time to fall asleep (from 1g), nighttime awakenings, and easing the effects of jet lag (from 0.5mg),
+ Sublingual form: 1.8 times better absorption than capsules and faster action: 85% of powdered melatonin does not enter the bloodstream,
+ 50 mL bottle. Duration: 160 days at 1.9mg/day (maximum recommended dose). Vegan
If you're struggling to fall asleep, Laboratoire Solage has the solution: Solmeil. Melatonin production naturally decreases over time—by about 10 to 15% every ten years. Yet melatonin offers numerous benefits: it’s a powerful antioxidant and anti-inflammatory, while also supporting cardiovascular and bone health. That’s why Solmeil’s sublingual melatonin is ideal for those dealing with nighttime awakenings or chronic insomnia.
Alcohol:
A glass of wine at dinner might seem harmless—or even enjoyable. But alcohol dilates blood vessels, which can worsen hot flashes and facial redness. On top of that, excessive alcohol intake is commonly linked to a higher risk of cardiovascular disease and osteoporosis—two major concerns for menopausal women. So when it’s time to raise a glass, opt for alcohol-free alternatives like mocktails or fruit-infused water for a refreshing toast with no side effects!
Spices:
Ah, spices! They can bring life to a dish—but also turn your nights into a nightmare. Spicy foods raise body temperature, triggering or worsening hot flashes and night sweats. Don’t worry—this doesn’t mean your meals have to be bland! With aromatic herbs like basil, thyme, or parsley, your taste buds will still be delighted.
Reducing Hot Flashes Without Hormonal Medication
A Healthy and Balanced Diet
To ease hot flashes, opt for a non-acidifying diet with a low glycemic index. The best approach? Eat plenty of fruits and vegetables rich in zinc on a regular basis. These foods help combat menopausal discomfort by providing essential antioxidants and fiber, supporting a healthy gut microbiome and reducing the frequency of hot flashes.
Grandma’s Remedies for Hot Flashes
With these old-fashioned tricks, hot flashes can become a thing of the past. Say hello to refreshing sensations and renewed comfort!
Baking Soda: How to Use It and Why It Works
Cool bath remedy: For lasting relief, add two cups of baking soda to your bathwater and soak for about 20 minutes. Just relax and enjoy the soothing effect.
Alkalizing drink: Dissolve half a teaspoon of baking soda in a glass of warm water and sip it slowly. It may sound unusual, but this remedy has proven effective time and time again.
Apple Cider Vinegar: A Versatile Ally
Morning or post-meal drink: Start your day—or finish a meal—with a glass of warm water mixed with one to two tablespoons of apple cider vinegar. This drink boosts your metabolism and helps regulate the hormonal fluctuations that trigger hot flashes.
References :
- VIDAL - Complément alimentaire : Isoflavone - 18 août 2014.
- Michel Lucas, Geneviève Asselin, Chantal Mérette, Marie-Josée Pouin, Sylvie Dodin - Effects of ethyl-eicosapentaenoic acid omega-3 fatty acid supplementation on hot flashes and quality of life among middle-aged women : a double-blind, placebo-controlled, randomized clinical trial - 2009 Mar Apr, 19034052.
- Mary Jane Minkin - Menopause : Hormones, Lifestyle, and Optimizing Aging - 2019 Sep, 31378291.
- Clarisa R Gracia, Ellen W Freeman - Onset of the Menopause Transition : The Earliest Signs and Symptoms - 2018 Dec, 30401544.
- National Institute on Aging - What is Menopause ? - September 30, 2021.
- Aliz Erdélyi, Erzsébet Palfi, Laszlo Tuu, Katalin Nas, Zsuzsanna Szücs, Marianna Török, Attila Jakab, Szabolcs Varbiro - The importance of Nutrition in Menopause and Perimenopause - 2023 Dec, 38201856.