A woman suffering hot flashes

Hot Flashes – 3 easy tips for managing Menopause!

Those dreaded menopausal hot flashes!!!  Not every woman who moves into the peri-menopausal stage will be affected by these, but a good portion unfortunately are.  Luckily, there are natural ways to manage the severity of these hot flashes and even reduce their occurrence. Our Naturopath Magda explains….




Hot flashes are different for every woman.  Some are an intense heat whereby they are almost unbearable, other times a hot flash may be mild and just a slight warm feeling.  They also last a different amount of time for each person, ranging from a few seconds, to a few minutes and in extreme cases hours.




Hot flashes occur due to the fluctuations in the hormones Oestrogen and Progesterone.  As women age (and in early peri-menopause) Progesterone levels may become erratic due to ovulation not occurring on a monthly basis.  In later stages of peri-menopause, Oestrogen decreases and levels are also erratic in nature.  In a simple explanation, these are the two reasons we see hot flashes arise.



  1. Sage Tea

This may just be your go-to in a moment of crisis. Deeply astringent, its history of use has been to reduce excess sweating. Making a nice brew of this tea and storing it in the fridge would be ideal.  If night sweats are something that are affecting you, having a glass of cold sage tea next to your bed may be the way to go.  For a good therapeutic dose of the sage, drink up to 4 cups per day.


  1. Stress Less

Stress levels and menopause are closely related. Your adrenal glands, which produce your stress hormones, also produce a small amount of a type of Oestrogen. Supporting your adrenal glands in this sense can make sure that they keep producing that Oestrogen rather than pumping out stress hormones all the time.  Monitor your stress levels by incorporating some of these;

  • Gentle daily exercises
  • Try a meditation app
  • Reduce intake of caffeine and high sugar foods.


  1. Food

Incorporating phytoestrogens into your diet can make a big impact. Phytoestrogens have mild oestrogenic effects compared to the natural oestrogen we make.  Phytoestrogens attach to oestrogen receptors in the body, and since natural oestrogen isn’t being produced as much, these phytoestrogens can then more readily attach to these receptors and have a beneficial effect. This reduces the big dip in oestrogen we see in later peri-menopause, which is the reason behind most of the symptoms.

Great examples of phytoestrogens include;

  • Soy products (i.e, tofu, tempeh, edamame)
  • The humble Flaxseed.

Flaxseeds are excellent in this instance and can be added to morning muesli/porridge, smoothies, in salad dressings and sprinkled on soups.  Make sure the flaxseeds are ground to get the maximum benefit and at a dose of 1 tablespoon per day.

As well as the oestrogenic mimicking effects of phytoestrogens, many studies have shown their protective effect against many hormonal cancers such as breast and endometrial cancer.  An added bonus of including flaxseed meal into the diet is it can reduce vaginal dryness, which is also commonly seen during this time.


There you have it! Three simple tips that can have a big impact.

Need more help to manage the overall transition into menopause?

Book in online with our Naturopath Magda, find her here on Thursdays.

Call (03) 9570 3388