Natural Remedies for Menopausal Hot Flushes: A Holistic Approach to Balance and Relief

Naturopathic treatments for hot flushes during menopause focus on holistic approaches that balance hormones, reduce symptoms, and support overall well-being. Here are some common naturopathic remedies:

1. Herbal Remedies

• Black cohosh: One of the most studied herbs for hot flushes, black cohosh may help balance hormones and reduce the intensity of hot flashes.

• Dong quai: Used in traditional Chinese medicine, it may help regulate the menstrual cycle and alleviate menopausal symptoms.

• Chaste tree (Vitex): It may help balance oestrogen and progesterone levels.

• Red clover: Rich in isoflavones, it is a phytoestrogen that may mimic oestrogen in the body and reduce hot flushes.

2. Dietary Changes

• Increase phytoestrogens: Foods like soy, flaxseeds, and lentils contain plant estrogens, which may help stabilise hormone levels.

• Reduce caffeine, sugar, and spicy foods: These can trigger hot flashes for some women.

• Hydration: Staying hydrated can help regulate body temperature and reduce the frequency of hot flashes.

3. Supplements

• Omega-3 fatty acids: Found in fish oils or flaxseeds, these may help reduce inflammation and improve overall hormonal balance.

• Vitamin E: Some studies suggest it can reduce the severity of hot flashes.

• Magnesium: Important for regulating hormone balance, magnesium can help with sleep, which may alleviate menopause symptoms.

4. Lifestyle Changes

• Stress management: Stress is a known trigger for hot flashes. Practices like yoga, meditation, or deep breathing exercises can help.

• Exercise: Regular physical activity can stabilise hormones and improve mood and sleep, indirectly reducing hot flashes.

• Acupuncture: Some studies show that acupuncture may help reduce hot flashes and improve sleep in menopausal women.

5. Hormone Balancing

• Bioidentical hormones: Naturopaths may recommend bioidentical hormone replacement therapy (BHRT) if necessary, using plant-based hormones that mimic those produced by the body.

• Adaptogenic herbs: Herbs like ashwagandha and maca may help regulate the body’s stress response and hormone balance.

These treatments are generally safe, but it’s always best to consult with a healthcare professional, especially a licensed naturopathic doctor, to tailor treatment to individual needs.

Written by Karyn Campbell, Naturopath and Herbalist at Hābu Health. Karyn helps women 40+ navigate perimenopause with natural, evidence-based care that restores balance to hormones, gut, and mind.