Finally! Natural remedies to Cool Hot Flashes at Menopause

Hot flashes and night sweats can rule a woman’s life in her menopausal years.

Embarrassment, lack of sleep, inconvenience and interruption of life from hot flashes can make a woman’s life miserable. Nature has many remedies that are easily available from your own garden or dried herbs in your local natural food store.

But first, there are several other things to consider…

There may be a powerful mind-body connection to your hot flashes. Louise Hay, author of “You Can Heal Your Life” and many other books suggests your hot flashes may really be about ‘Fear of no longer being wanted. Fear of aging. Self rejection. Not feeling good enough.” She suggests repeating the following affirmations several times daily: “I am balanced and peaceful in all changes of cycles, and I bless my body with love.”

Clinical studies have found that women who engage in regular physical activity are half as likely to experience menopausal hot flashes as women who don’t.

Other remedies include foods, herbs, and supplements that, when taken consistently and regularly for several days or weeks, have been found to reduce or eliminate hot flashes. (See below.) EFT or ‘tapping’ can also lessen the severity of hot flashes or night sweats, which are hot flashes that happen during the night.

The amazing thing about using herbs is they have beneficial effects on your whole body – they don’t usually target a single organ, but can sometimes be considered an important herb for a particular body system. You may find that taking one or more of the herbs below will actually help more than one uncomfortable menopause indicator.

Consider red raspberry leaves, for example. They have important therapeutic uses and they’re nutritious too – containing vitamins A, B, C, G and E. They’re also rich in calcium, phosphorus, niacin and iron. They are an excellent source of manganese, a trace mineral used by the body to produce healthy connective tissue, such as bone matrix and cartilage and an important factor in energy metabolism.

Red Raspberry herb promotes healthy nails, bones, teeth and skin.  It is a lifelong herb for rebalancing female energy in conditions such as menstrual cramps, morning sickness and hot flashes. Due to the drying effect of the tannins it contains, it reduces excessive menstruation. It relaxes uterine and intestinal spasms and strengthens uterine walls. As a tea or tincture it is invaluable for treating diarrhea and dysentery. Combine with garden sage to make a good mouthwash for sore or infected gums and canker sores. Combine with nettle to replenish iron-poor blood and related low energy levels.  

Choose the herb, or combination of herbs, with the descriptions that indicates it will address most of your menopause indicators. If you have many indicators you may decide to choose dong quai or vitex, mistletoe or seaweed and stick to the foods that support a healthy menopause.

Many herbalists recommend using a herb for 2 to 3 months, or until you feel it’s full effect, then giving your body a one week break before re-starting if you find your symptoms return.

 Other Important Herbs that are Especially Effective for Hot Flashes

Black cohosh – Has a powerful action as a relaxant and a normalizer of the female reproductive system. Studies confirm that black cohosh root can mimic estrogen in the body. It’s useful for hot flashes, vaginal dryness and even depression sometimes associated with menopause

Dong quai One of the best female tonic herbs. Balances hormones, a blood tonic and relieves hot flashes, vaginal dryness and depression, increases blood flow to the pelvic area. It can be used over time to strengthen the uterus.

Garden (Red) Sage – Sage leaf tea is helpful for menopausal disturbances, specifically for reducing or eliminating hot flashes, painful menstruation, anxiety and mood swings. Drink sage daily as a tea blended with lemonbalm to lighten the flavor – 1 tsp of each dried herb in 1 cup just-boiled water. Steep 10-15 minutes.  Or, take 5-8 drops sage tincture in a glass of water twice daily. Licorice root – Adjusts and boosts estrogen metabolism, helping to decrease the symptoms associated with hormone fluctuation. Licorice is believed to enhance the action of other herbs when taken in a formula.

Milk thistle seed – An amazingly powerful but non-toxic herb that is regarded primarily as a protective, restorative and cleansing remedy for the liver. Milk thistle is a powerful anti-oxidant, which helps improve the immune system, and it is a herbal hormonal balancer and regulator that helps in the healthy functioning of women’s cycles. Milk thistle is a tonic that’s effective for treating general fatigue or physical or mental exhaustion due to overwork or stress. It also helps regulate the circulation and nervous systems and it is an antidepressant. When women experience conditions such as menstrual irregularities, PMS, menopausal problems, fibrocystic conditions and erratic mood swings, special attention should be directed to the health of the liver.

Mistletoe tea – One of the best remedies to normalize blood pressure, reverse lack of energy, calm heart flutters, dizziness, heavy menstruation, hot flushes and feelings of anxiety during menopause. “Mistletoe tea, drunk for a few years, brings relief and you will pass through the change naturally…Since Mistletoe benefits the whole glandular system, it also aids the metabolism. At the same time it favorably influences the pancreas, so that through drinking Mistletoe tea over a long period, diabetes loses its original cause… It is excellent for hormonal imbalance – drink 2 cups per day.” – From the famous Austrian folk herbalist Maria Treban in her book ‘Health Through God’s Pharmacy – Advice and experiences with medicinal herbs’ ISBN: 3-85068-124-6

Motherwort – Has a nervine effect (tones and strengthens the nervous system) and cardio-tonic effect.  It is a useful, relaxing tonic for aiding menopausal changes. It is a specific herb to reduce over-rapid heartbeat (tachycardia) brought about by anxiety or hot flashes.

Seaweed Eat daily to prevent and heal osteoporosis, breast cancer, mastitis, uterine cancer, irregular menstrual cycles, ovarian cancer, fibroids, ovarian cysts, infertility, fibro-cystic breast distress and premenstrual/menopausal problems such as water retention, emotional freak-outs, chills and hot flashes, fatigue, lack of lubrication, loss of calcium and general irritability. This advice is from ‘Healing Wise’ by American herbalist Susan Weed ISBN 0-9614620-2-7

Vitex (Chasteberry) – Regulates and normalizes hormone production. It is especially beneficial, and the herb of choice for many women, to relieve menopausal challenges. It has a profound action in lessening hot flashes. Studies verify that vitex increases the production of lutenizing hormones, enhancing the progesterone cycle. At the same time it inhibits the release of the follicle-stimulating hormone, FSH, and normalizes the estrogen cycle.


-          Vitamin C

-          B Complex – 100 mg daily

-          Vitamin E – a specific remedy for hot flashes

-          Evening Primrose Oil

-          Cal/Mag – 1,500 to 750 mg/daily

-          Vitamin D

-          Calcium

Food as Medicine

Eat as many whole foods as possible (grains, beans, lentils, fresh raw fruits and vegetables). Other foods that are helpful are sesame seeds, sunflower seeds, almonds, garlic, flaxseed oil, dates, pomegranates. You may want to consider incorporating oats and oatstraw tea (herb that includes the dried green stalk, leaves and grain) into your daily diet. Regular use of this herb can help you strengthen your adrenals, which will you heal allergies and menopausal problems such as night sweats.

Avoid or cut down on spicy or fried foods, salt, coffee, tea, chocolate, rich dairy products and sugary foods and sweetened drinks, red meat, alcohol.

 Aromatherapy massage

Choose oils that you like from the following list of herbs known to help balance female hormones and soothe mood swings: cypress, lavender, clary sage, geranium, chamomile, fennel, neroli, rose, ylang ylang. Dilute 7 drops in 15 ml carrier oil such as Sweet Almond Oil or Fractionated Coconut Oil.

 As always, if you have questions or comments about the information posted on this blog, I want to hear from you! Let’s take menopause out of the closet and treat it like the natural, normal process it is! Please contact me below.

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Leave A Reply (2 comments so far)

  1. Cheryl
    5 years ago

    I have never used garden sage before, but I would like to try it. I just read an article that said to use the sage no longer than 2-4 weeks. If that is the case than how long before I start again.

    Hot in Atlanta – Cheryl

    • Wendy Vineyard
      5 years ago

      You can use it for up to three months because some herbs take that long to have their full effect. Stop the herb, wait a week and see how your symptoms are, then you can re-start. Thanks Cheryl. I’ll update the post with that information. Also, have you tried Maca Root to balance your hormones? I wrote a blog about it:

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