Hot flashes are a common symptom of menopause. They may cause sudden body heat, flushing, and sweating. Treatments include medications, herbal supplements, and lifestyle changes.

You may experience hot flashes and other unpleasant symptoms during menopause, including weight gain, shifts in mood, and changes in your sex drive.

There are multiple treatments and remedies to address hot flashes, including medications, medical therapies, and natural, at-home options.

Keep reading to learn about some methods and lifestyle changes you can make to address menopause-related hot flashes.

Traditionally, the most effectiveTrusted Source treatment for hot flashes is estrogen supplementation, often referred to as hormone replacement therapy, or HRT.

Estrogen may be taken alone or in combination with progesterone. If you have had a hysterectomy, you may be able to take just estrogen safely. However, if you haven’t had a hysterectomy and are using HRT, you’ll take estrogen and progesterone together.

Estrogen isn’t recommendedTrusted Source for everyone, especially if you have a history of breast cancer, blood clots, or certain other medical conditions. It may also increase the riskTrusted Source of future health problems, including heart disease, breast cancer, and blood clots.

Black cohosh is a popular herb that some people reportTrusted Source using for hot flashes and other menopausal symptoms.

The plant’s root is used in capsules and tea. Both forms are available in health food stores and online. Although the exact mechanism of black cohosh is unknown, researchersTrusted Source believe it binds to estrogen receptors or stimulates serotonin receptors.

The National Center for Complementary and Integrative HealthTrusted Source reports that most of the research on black cohosh involves older studies that are not high quality research, and recent research wasn’t conclusive in showing any benefits for menopause symptoms or hot flashes.

However, a 2017 research review did note that black cohosh extracts used in Europe appeared to reduce menopause symptoms. But still, research isn’t conclusive to support the claim that black cohosh can help reduce hot flashes during menopause.

Minor reported side effects include stomachache and rash. There are some reports of liver failure, which is life threatening, in individuals using black cohosh. This herb isn’t recommended for those who are pregnant or breastfeeding or who have breast cancer.

As with other supplements, it’s best to consult your healthcare team before taking it.

Although hot flashes can happen at any time of day, they’re more frequent during times of stress.

Reducing stress may help withTrusted Source the frequency of hot flashes. You can find many ways to lower your stress levels, including:

  • yoga
  • meditation and visualization
  • guided breathing
  • tai chi
  • walking

Some of these techniques can also improve sleep quality. Taking a few minutes alone to read a book, sing out loud, or simply sit outside can do wonders for relaxation.

Learn more about how your stress levels and mental health may affect menopause.

Even slight increases in your core body temperature can lead toTrusted Source hot flashes.

Lower your room temperature by turning down the thermostat, turning on the air conditioner, installing a fan, purchasing a cooling gel pad to lie on, or opening a window.

Consider dressing in layers, too. When you start to feel your body temperature rise, you can remove a layer or two to help cool down. Wear cotton whenever possible, as other fabrics, such as spandex, nylon, and rayon, tend to trap body heat.

Certain foods and drinks may affectTrusted Source hot flashes during menopause.

Spicy foods, caffeinated beverages, high fat and high sugar diets, and alcohol may all contribute to the severity and frequency of hot flashes.

Research from 2021Trusted Source concluded that a low fat, vegan diet that included soybeans was linked to fewer and less severe hot flashes for those with menopause, as well as an improved quality of life. In addition, it notes that during the 12 weeks of treatment, most of the study participants didn’t experience moderate to severe hot flashes.

Your experience might be different, but eating plant-based foods is generally associated with better health outcomes. Consulting with your healthcare team, including a dietitian or nutritionist, may be helpful in understanding how food choices and possible new eating patterns may affect your menopause symptoms.

Smoking may affect the frequency and severity of hot flashes.

If you smoke, quitting may help reduceTrusted Source the severity and frequency of hot flashes. The benefits don’t end there, though. Quitting smoking can also help reduce the risk of heart disease, stroke, and a wide variety of cancers.

Low doses of antidepressants may improve symptoms in women with mild to moderate hot flashes.

Examples of effective antidepressants include:

  • venlafaxine (Effexor XR)
  • paroxetine (Paxil)
  • fluoxetine (Prozac)

Antidepressants can also treat other menopause symptoms, such as anxiety, depression, and changes in mood. The downside to these medications is the risk of decreased libido, which is also a common symptom of menopause.

Gabapentin (Neurontin), an anti-seizure medication, may be particularly effective if you experience hot flashes at night. Possible side effects include:

  • drowsiness
  • dizziness
  • unsteadiness
  • headaches

Clonidine (Kapvay), which is generally used to lower high blood pressure, may also reduce hot flashes in some women. Possible side effects include:

  • dizziness
  • drowsiness
  • constipation
  • dry mouth

The symptoms of menopause, including hot flashes, can last for a few years or longer. But there are remedies and lifestyle changes that you can try throughout this stage of life to help reduce the discomfort and frequency of hot flashes.

Be sure to discuss any remedies, concerns, or unusual symptoms with your healthcare team, especially if you’re taking any medications.

Want to learn more? Get the facts in our guide to menopause.