Hot flashes and night sweats are extremely common during the menopause transition. While hormones and medications can relieve some people’s symptoms, they may not be right for everyone. Some experts say that a more natural approach may also help manage symptoms.*

Seven ways to manage hot flashes

It’s estimated that over 80% of perimenopausal and menopausal women experience vasomotor symptoms such as hot flashes and night sweats. Medications like hormone therapy or antidepressants can be helpful, but they are not the only option. Here are some doctor-approved remedies you can try on your own.

Cardio

Physical activities that increase your heart and breathing rates, such as running, swimming, walking, and other cardio exercises, may help you manage hot flashes. In one study, participants who completed a 16-week cardio regimen reported fewer hot flashes than those who did not complete the program. 

High-intensity interval training

High-intensity interval training, known as HIIT, alternates low and high-intensity exercises. It’s thought that this might help your body learn how to respond to sudden changes in heat more quickly, which may come in handy during a hot flash. 

Yoga

If night sweats keep you from getting proper sleep, practicing yoga may help. Studies suggest that yoga may help improve sleep, lower stress, and relieve depression symptoms. Try an online video or find a registered yoga instructor near you.

Weight lifting

Lifting weights can help strengthen your bones, and it may also play a role in managing hot flashes. A 2019 study found that women reported approximately 50% fewer hot flashes after completing a 15-week strength training program.

Soy

Soy and soybean products, such as tofu, edamame, and tempeh, contain estrogen-like compounds called isoflavones. Evidence of soy’s effect on hot flashes is mixed, but some studies suggest that eating soy could potentially reduce hot flashes by up to 79%.

Supplements

Many herbal supplements claim to help hot flashes, but there is usually little evidence to back up those claims. There are studies, however, indicating that black cohosh may be able to reduce the severity and frequency of hot flashes.

Meditation

Meditation can activate your parasympathetic nervous system, a network of nerves that tell your body to relax. A study published in the scientific journal Menopause found a link between meditation and lowered stress, improved sleep reports, better quality of life, and fewer hot flashes. 

*Asp, K. (2023, January 26). Natural Ways to Cope With Hot Flashes and Night Sweats. EverydayHealth.com. https://www.everydayhealth.com/menopause/natural-ways-manage-menopause-hot-flashes-night-sweats/