Hot Flashes: Causes and Natural Relief Strategies

Struggling with hot flashes and looking for natural relief strategies? Learn what causes them, how to reduce their severity, and how nutrition, lifestyle changes, and herbal remedies like red clover and primrose oil can help.

Updated on July 1st, 2025.

When my hot flashes started, I wasn’t surprised, but I was slightly annoyed. As a nutritionist, I knew what to expect: the rise and fall of estrogen levels, the way hormonal changes affect body temperature, the common menopause symptoms like mood swings, night sweats, and that dreaded mid-afternoon heatwave creeping up your spine.

But even knowing all that didn’t make the experience feel any less uncomfortable.

It started slowly, just a gentle flush here and there. At first, I thought, “Okay, this is manageable.” Then they got more frequent. I remember sitting with a client one day, discussing blood sugar balance, when I suddenly felt my body temperature spike, as if I were under stage lights. My face flushed, my neck prickled, and I had to pause and sip water while pretending I wasn’t melting from the inside out.

This wasn’t a crisis. It was just… disruptive. It reminded me that even when we do all the “right things”, eat well, move daily, and manage stress, our bodies still have their own rhythms and stories to tell.

That’s when I shifted my mindset. Instead of trying to “fix” the hot flashes, I started listening to them. What were they asking for? More magnesium? A break from caffeine? Less multitasking? Sometimes it was something simple, like taking a breath or skipping the red wine at dinner.

Hot flashes weren’t a failure of my routine—they were feedback. And I began responding to them with more intention, not panic.

As a nutrition consultant, I’ve seen firsthand how much nutrition can impact menopausal symptoms, including hot flashes. While many women think they just have to ride out this phase, the truth is that lifestyle changes and the right foods can make a massive difference.

Women who follow a Mediterranean diet, rich in healthy fats, lean protein, and fiber, often experience fewer hot flashes. Why? These foods support blood sugar balance, reduce inflammation, and help maintain steady hormone levels. I always recommend clients avoid hot flash triggers like alcohol, caffeine, and—you guessed it—spicy foods.

Soy foods like tofu, tempeh, and yes, soy milk, contain plant estrogen (phytoestrogens) that can bind to estrogen receptors and mildly mimic the hormone’s effects. While not everyone responds the same way, some studies show a reduction in the severity of hot flashes with regular consumption.

This hormonal roller coaster also tends to make other symptoms like mood swings and sleep disturbances worse. If you want more insight on supporting your hormones during this time, take a peek at Eating for Hormonal Balance After 40.

Understanding the Fire Within: What Causes Hot Flashes?

Hot flashes and night sweats are hallmark menopause symptoms, triggered by fluctuations in estrogen levels and hormonal changes that affect your body’s ability to regulate body temperature. Think of it like your internal thermostat going rogue. One moment you’re fine, and the next you’re stripping off layers and aiming every fan in the house at your face.

The severity of hot flashes can range from mildly annoying to full-blown, life-altering episodes that interfere with your daily life and quality of life. For me, they started as occasional warm waves. But as I got deeper into perimenopause, the frequency of hot flashes increased, especially at night. Goodbye, sleep. Hello, puddle.

Hormonal shifts mess with the part of the brain that controls body temperature, and when estrogen drops, the blood vessels respond by dilating rapidly, causing that sudden rush of heat. These vasomotor symptoms can be triggered by a variety of factors, including spicy foods, stress, caffeine, or even a warm room. It’s not just physical—it messes with your mind, too. I experienced mood swings and mood changes that made me feel like a stranger to myself.

How Hot Flashes Feel: Common Symptoms

The feeling of a hot flash often takes center stage—fast and uninvited. Your skin suddenly feels like it’s on fire, and before you know it, beads of sweat can appear.

Here are some of the telltale signs:

• Sudden warmth or heat, often spreading over your face, neck, and chest
• Flushed or red skin, sometimes with blotchy patches
• Profuse sweating, which can soak through clothes and bedding—especially at night
• Rapid heartbeat or mild palpitations
• Chills or shivering once the wave of heat passes
• Tingly or prickly sensation on the skin
• Occasional dizziness or a sense of lightheadedness

Sometimes, these symptoms point to bigger hormonal shifts. If you want to dig deeper into how estrogen imbalances can ripple out, my post on Understanding Estrogen Dominance in Perimenopause is a great place to start.

Botanicals: Herbal Remedies for Reducing Hot Flashes

My own kitchen cabinet looks a bit like a forest these days—packed with tinctures, teas, and herbal supplements. Over time, I’ve found several herbal remedies that brought my body temperature back into balance:

1. Red Clover

This beautiful little blossom is rich in isoflavones, a type of plant estrogen. Clinical trials have shown that red clover may reduce the occurrence of hot flashes and other menopausal symptoms. I take it in tea form or in a tincture—it has a mild, grassy taste and a surprisingly calming effect.

2. Primrose Oil

Ah, the unsung hero of hormonal balance. Primrose oil is rich in gamma-linolenic acid (GLA), which supports healthy hormone levels and may reduce hot flushes, mood swings, and vaginal dryness. It’s one of the few things that noticeably helped me. After a couple of weeks on it, my night sweats were less intense, and I wasn’t tossing and turning in drenched sheets.

3. Black Cohosh

This root is one of the most popular herbal remedies for menopausal hot flashes. I’ve used black cohosh as a short-term support during especially tough phases, and while results vary, many women report a reduction in the severity of hot flashes. Just be mindful—it’s not recommended for those with a history of breast cancer, so always check with a healthcare provider first.

4. Wild Yam

Some swear by wild yam cream for balancing hormones. The science is still mixed, but it’s a natural remedy that some women include in their rotation. I tried it during perimenopause and liked how soothing it felt on my skin, even if I can’t say it changed my life.

Many of these herbs show up regularly in the kitchen, along with other hormone-friendly options you’ll find in my favorite round-up of superfoods for hormone balance. When you blend these foods and herbs into daily meals (or tea routines), the ripple effect on symptoms can be surprisingly comforting.

Lifestyle Strategies That Actually Work

Let’s get real: no supplement is going to do all the heavy lifting. You’ve got to meet it halfway.

• Regular Exercise: Movement is a game-changer. Whether it’s yoga, walking, or dancing in your kitchen to ABBA (a personal favorite), exercise regulates body temperature, supports overall health, and helps stabilize hormone levels. It also improves mood, sleep, and that creeping weight gain many of us face during menopause.
• Relaxation Techniques: Deep breathing, meditation, and stress reduction techniques like journaling or time in nature help reduce the severity of hot flashes by calming the nervous system. When I started practicing deep breathing exercises before bed, my night sweats decreased. It sounds simple, but don’t underestimate the power of breath.
• Sleep Hygiene: Set your room temperature low, use cooling sheets, and avoid electronics before bed. I also invested in a cooling pillow—and let me tell you, it’s worth every penny.

Nutrition for Preventing Hot Flashes

Your plate can be your best friend or your worst enemy during this time.

Load Up On:

• Leafy greens (calcium + magnesium = hormone heaven)
• Whole grains (fiber helps stabilize blood sugar and body temperature)
• Fatty fish (hello, omega-3s!)
• Flaxseeds (a phytoestrogen powerhouse)
• Nuts and seeds (great for overall health and hormone levels)

Limit:

• Alcohol
• Spicy foods
• Caffeine
• Highly processed foods

If you want to learn more about making gentle yet effective hormone-supporting changes, the Hormone Detox Guide has plenty of actionable tips.

If you want more recipe inspiration for hormone balance during perimenopause, explore the Healthy Hormones Cookbook for Perimenopause. It’s full of ideas that make healthy eating feel like a treat.

Drink Cooling Herbal Teas With

• Mint 

• Sage

• Motherwort

• Nettles

• Fenugreek

• Oat straw

• Red clover

• Passionflower

• Chamomile 

• Linden flower 

Sage will help with hot flashes at night. Before bed, drink a cup of sage tea. Motherwort will help you relax and calm heart palpitations associated with hot flashes. Passionflower is excellent for insomnia, which can happen with menopause. Herbal infusions, such as nettle, oat straw, and red clover, replenish essential minerals like potassium, magnesium, and vitamin C. They will nourish the adrenals.

To aid in liver detoxification, consider drinking teas that contain dandelion and yellow dock. 

Just remember, herbal supplements can interact with medications and may not be suitable for everyone, especially those with certain medical conditions or hormone-sensitive conditions like breast cancer. Talk to your health care provider.

If you want a full breakdown of what to put on your plate, my Hormone balancing foods guide pairs everyday ingredients with practical, delicious recipes you’ll look forward to eating.

Aromatherapy

Aromatherapy is excellent for releasing tension and relieving the discomfort of hot flashes. An excellent way to use aromatherapy is by taking relaxing baths and using diffusers.

Make sure you avoid hot baths because they will raise your temperature. Use lukewarm water with frankincense, clary sage, geranium, rose, and lavender oil. These baths will help balance your hormones.

You can also use some drops of these oils with carrier oil and massage near your ovaries.

You can enjoy a cooling facial mist by carrying a spray bottle filled with water and essential oils such as peppermint or geranium.

Inhaling diffusions of thyme or basil oil can be nice as well!

Exercise 

Exercise reduces hot flashes by decreasing the amount of circulation of LH and FSH. It tones and nourishes the hypothalamus and raises endorphin levels (which are dropped by hot flashes)

Homeopathic remedies

Try out homeopathic remedies that significantly reduce hot flashes, such as Lachesis.

Natural progesterone 

Natural progesterone can reduce hot flashes in some women. You can purchase progesterone cream at a health food store. Make sure to research it and follow the package’s instructions.

Bioidentical Hormone Replacement Therapy 

Find a practitioner who specializes in this therapy. Estrogen therapy can be used to reduce hot flashes. 

What’s Actually Worked for Me

After months of experimentation (and enough herbal teas to open my own apothecary), here’s what’s truly helped reduce the severity of hot flashes and improve my quality of life:

• A mostly Mediterranean diet
• Limiting alcohol and caffeine
• Daily exercise (yes, even when I don’t feel like it)
• Primrose oil and red clover supplements
• Deep breathing and nightly wind-down rituals
• Ditching synthetic sleepwear for breathable cotton or bamboo
• And, strangely enough, laughter. (Turns out, a good sense of humor is a highly underrated hormone balancer.)

If you’re walking around like a sweaty furnace, snapping at your spouse, forgetting where you put your keys (they’re in the fridge, by the way), and googling “how to stop hot flashes forever,” I see you. I am you.

Navigating the menopause transition is like learning a new language your body suddenly decided to speak without warning. But with natural approaches, the right herbal remedies, and a good amount of grace and curiosity, it is absolutely manageable. Reaching out for support, whether through professional guidance or community, is a sign of strength and self-care. Every small change, from balancing hormones with seed cycling to prioritizing mindful rest, builds toward steadier days and better sleep ahead.

Give yourself permission to prioritize your health. Try things. Let go of what doesn’t work. And know that somewhere out there, another woman is also sipping soy milk at 2 a.m., fanning herself with a cookbook, and figuring it out—one hot flash at a time.