Common Symptoms During an Episode
Hot Flashes
- Sudden warmth in the chest, neck, and face
- Flushed or blotchy skin
- Upper-body sweating
- Chills as the episode ends
- Racing heart rate
Cold Flashes
- Sudden chills, even in a warm room
- Shivering or trembling
- Cold, clammy skin
- Feeling cold after a hot flash
- Goosebumps
Night Sweats
- Waves of heat during sleep
- Heavy sweating
- Waking up drenched or chilled
- Sleep disruption
- Fatigue and insomnia
Managing Your Symptoms
Diet and Supplements
Although no single food or supplement can eliminate hot flashes, some dietary approaches may help reduce symptoms in certain women. Individual responses vary, and supplements should be discussed with your healthcare provider, particularly if you have other medical conditions or take prescription medications.
Omega-3 Fatty Acids
Some studies suggest omega-3 fatty acids may help reduce the frequency or severity of hot flashes, although results have been mixed.
Good food sources include:
- Oily fish (salmon, sardines, mackerel)
- Walnuts
- Chia seeds
- Flaxseeds
Phytoestrogens
Phytoestrogens are naturally occurring plant compounds that have weak estrogen-like activity and may help relieve mild menopause symptoms in some women.
Common sources include:
Isoflavones: Soybeans, Tofu, Tempeh, Edamame
Lignans: Flaxseeds, Sesame seeds, Whole grains
Coumestans: Alfalfa sprouts, Broccoli, Brussels sprouts
Herbs and Botanicals
Some women choose herbal supplements, although scientific evidence supporting their effectiveness varies.
Examples include:
- Black cohosh
- Red clover
- Wild yam
- Chaste tree berry
- Magnolia bark
- Licorice root (DGL form preferred)
- Schisandra
- Reishi mushroom
- Maca
- Pomegranate
Note: Individual responses to dietary changes and supplements can vary. Discuss supplements with your healthcare provider before starting them, especially if you have other medical conditions or take prescription medications.
Hormone Therapy
Menopausal hormone therapy (MHT) remains the most effective treatment for moderate to severe hot flashes and night sweats.
It works by replacing some of the estrogen that declines during menopause, helping to stabilize the body's temperature regulation.
Treatment may include:
- Tablets
- Skin patches
- Gels
- Sprays
Women who still have a uterus usually also require a progestogen to protect the lining of the uterus.
Like all medications, hormone therapy has potential benefits and risks. These vary according to age, medical history, and the type of hormone therapy used. Treatment should be reviewed regularly with your healthcare provider to ensure it remains appropriate.
Non-Hormonal Therapies
Several non-hormonal medications are available for women who cannot or choose not to use hormone therapy.
Examples include:
Fezolinetant (Veozah®)
A neurokinin 3 receptor antagonist approved to reduce moderate to severe vasomotor symptoms associated with menopause.
Paroxetine (Brisdelle®)
A low-dose SSRI approved for the treatment of moderate to severe hot flashes.
Other prescription medications:
Depending on your medical history, your healthcare provider may also recommend other medications used off-label to help reduce hot flashes.
Cognitive behavioral therapy (CBT) or clinical hypnosis, have also been shown to help some women manage symptoms
Lifestyle Approachs
Healthy lifestyle habits cannot stop menopause, but they may help reduce symptom severity and improve overall wellbeing.
Helpful strategies include:
- Maintaining a healthy weight
- Regular physical activity
- Managing stress
- Staying well hydrated
- Reducing caffeine and alcohol if they trigger symptoms
- Limiting spicy foods if they worsen hot flashes
Want a More Comprehensive Guide?
Looking for a more in-depth guide? Explore
Menopause Spotlight: Your Essential Guide to Perimenopause, Menopause, and Beyond.
Available in paperback, hardcover and ebook.