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3 Ways To Naturally Reduce Hot Flashes

Living With Hot flashes

doesn't have to be difficult

Hot flashes can strike with little or no warning. They can be extremely uncomfortable, embarrassing in certain situations, and affect your quality of life. Unfortunately, hot flashes are an unavoidable regular occurrence for most, if not all, perimenopausal and menopausal women.

Menopause happens in three stages:

  • First, perimenopause is when the body’s production of estrogen begins to slow. This stage can last for a couple years. 
  • Menopause actually begins when a woman has not experienced a menstrual cycle in over a year. 
  • Postmenopause is when the time after menopause has ended – the symptoms will begin to lessen. However, some symptoms, such as hot flashes, mood swings, or night sweats can still continue for up to two years after menopause has technically ended.

This means that many uncomfortable symptoms - such as hot flashes - can last for many years as you travel through the cycles of menopause and beyond.

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Here are three simple ways you may potentially reduce the number and severity of the hot flashes you experience:

  1. Make lifestyle changes. A simple way to help get through your day while experiencing hot flashes is to give yourself the ability to cool yourself off whenever it becomes necessary. Making simple wardrobe changes like wearing layers every day makes it easy to take off a cardigan, light jacket, or scarf whenever a hot flash begins. Other lifestyle changes, including quitting smoking, losing weight, or increasing your daily activity with short walks or exercise routines can help lessen the frequency of hot flashes. 

  2. Try supplements, vitamins, and herbal remedies. Black Cohosh has received a lot of attention for its possible effects on hot flashes. Evening Primrose Oil, which you can find in most drugstores, is also a botanical that is believed to relieve hot flashes. Other possible remedies include sage, ginseng or hops.  Menopause is, essentially, the symptoms of a hormone imbalance as your body changes with time. Herbs and supplements that promote balance can be helpful additions to your wellness routine and make your symptoms less severe. 

  3. Reduce stress. Did you know that hot flashes can be caused by outside factors? Anything from stress at work, tight clothing, taxing physical activity, or too much caffeine or alcohol can trigger a hot flash. You can reduce stress and anxiety by slowly building up an exercise regimen, especially yoga and walking, or engaging in something else low-stress; gardening or a similar hobby works well. Techniques such as meditation can also help. Sleep is very important for stress reduction and adaptation; you can receive more sleep by using melatonin as a sleep aid, or start taking CBD as it has proven anti-anxiety and potential sleep benefits.

Well Theory: a Better Way to Wellness

a surgeon developed solution that’s different

As with all new therapies, you should always consult your physician prior to beginning a new wellness regimen – especially those that include supplements.

You have to make sure that your new supplements don’t interact negatively with any medications you’re on, and the best way to do so is consulting your prescribing physician.  If your physician does not know, engage a natural medicine knowledgeable doctor as soon as possible.

You can download our free Menopause Guide for even more helpful tips, tricks, and resources for managing your menopause symptoms successfully!


Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

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