From the Guidelines
To relieve vasomotor symptoms of menopause naturally, lifestyle modifications are essential, as they can help minimize hot flashes, as seen in the Women’s Health Initiative Dietary Modification trial 1.
Key Approaches
- Maintain a healthy weight through a balanced diet and regular exercise, as excess weight can exacerbate hot flashes 1.
- Practice stress-reducing techniques such as deep breathing, yoga, or meditation, as stress can trigger hot flashes 1.
- Avoid triggers like spicy foods, caffeine, and alcohol, which can cause or worsen hot flashes 1.
- Dress in layers to help manage body temperature.
- Consider cognitive behavioral therapy (CBT), which may reduce vasomotor symptoms in the general population and has been studied for the management of vasomotor symptoms in cancer and survivor populations 1.
- Acupuncture has shown some promise in reducing hot flash frequency and severity for some women, with several studies in women with cancer or female survivors showing it to be a safe and effective option for managing vasomotor symptoms 1.
- Yoga may also help survivors manage hot flashes, with a randomized trial in healthy perimenopausal and postmenopausal women finding that yoga improved quality of life associated with menopause, including an improvement in the vasomotor symptom domain 1. It's essential to consult with a healthcare provider before starting any new supplements or therapies to discuss the best approach for individual needs and health status.
From the Research
Natural Ways to Relieve Vasomotor Symptoms of Menopause
- Behavioral changes and vitamin E (800 IU/d) can be a reasonable initial approach for mild symptoms that do not interfere with sleep or daily function 2
- Vitamin E has been shown to be effective in reducing hot flashes severity score and daily frequency in menopausal women 3
- Other natural therapies that show promise in treating hot flashes include:
- Soy and other phytoestrogens
- Black cohosh
- Evening primrose oil
- The bioflavonoid hesperidin with vitamin C
- Ferulic acid
- Acupuncture treatment
- Regular aerobic exercise 4
- Acupuncture has been shown to be effective in improving menopausal hot flashes compared to no treatment, but not compared to sham acupuncture 5
- Lifestyle modification is also an important aspect of managing menopausal hot flashes, and can be used in conjunction with other treatments 6