How to: Surviving hot flushes
Hot flushes. Night sweats. Sudden bursts of warmth that leave you reaching for the fan, waking in the night drenched in sweat, or feeling self-conscious during the day. For many women, these are some of the most noticeable symptoms of perimenopause and menopause — and they can be exhausting.
The good news? There are natural ways to reduce the intensity and frequency of hot flushes, support your hormones, and feel more comfortable in your body.
Why hot flushes happen
Hot flushes are primarily caused by changes in estrogen and progesterone levels. As these hormones fluctuate, the body’s temperature regulation can become more sensitive, triggering sudden warmth, sweating, and sometimes palpitations. Other contributing factors include:
Stress and cortisol: High stress levels can make hot flushes more intense.
Blood sugar imbalance: Spikes and drops in blood sugar can trigger flushing.
Lifestyle factors: Alcohol, caffeine, spicy foods, and poor sleep can worsen symptoms.
A naturopathic approach to surviving hot flushes
Rather than relying solely on medications, a naturopathic approach addresses underlying hormonal balance, gut health, and lifestyle factors.
1. Support hormone balance
Include phytoestrogen-rich foods like soy, flaxseed, lentils, and chickpeas.
Consider herbal medicine such as black cohosh or red clover (under practitioner guidance).
Support liver detoxification with cruciferous vegetables and hydration to help your body metabolise excess hormones.
2. Manage stress and sleep
Prioritise 7–8 hours of sleep and create a cooling nighttime routine.
Practice relaxation techniques such as yoga, meditation, or deep breathing.
Adaptogenic herbs like ashwagandha may help balance cortisol levels and improve resilience to stress.
3. Optimise diet and lifestyle
Eat balanced meals with protein, fibre, and healthy fats to stabilise blood sugar.
Limit alcohol, caffeine, and spicy foods if they trigger flushes.
Incorporate gentle exercise like walking, swimming, or Pilates to support circulation and hormonal balance.
4. Track patterns
Keep a symptom diary to notice triggers and patterns - this helps tailor dietary, lifestyle, and herbal support effectively.
Hot flushes are a normal part of hormonal transition, but you don’t have to suffer in silence. By addressing hormone balance, managing stress, and supporting your lifestyle, you can reduce intensity and frequency of flushes naturally.
If you’d like personalised guidance, working with a naturopath can help uncover the root causes and create a tailored plan for your body. Marelie Koot, a Bayside naturopath, specialises in supporting women through menopause with natural strategies to manage hot flushes, restore hormonal balance, and improve overall wellbeing. Book a personalised consultation with me to receive tailored support using herbal medicine, nutritional guidance, and lifestyle strategies designed to help you feel more comfortable and confident every day.
