Remedies for Hot Flashes at Home

Hot flashes push many readers toward the kitchen cabinet before the clinic. This page looks at what home care can reasonably cover, and where an official warning applies.

Start with triggers

The Endocrine Society says that for each woman triggers may be different, but common triggers include eating spicy foods, warm liquids or caffeine, feeling stressed or anxious, drinking alcohol, smoking or being around cigarette smoke, warm temperatures, and discontinuing estrogen therapy. Noticing which of these applies to you is a low-effort first step.

The last item on that list matters. Anyone who takes estrogen should talk to a prescriber before stopping it.

Be wary of natural products

The U.S. Food and Drug Administration states that at this time, FDA does not know if herbs or other “natural” products are helpful or safe. These products may also have health risks. A label that says natural is not evidence of safety, so treat a supplement aisle with the same caution as a prescription counter. The FDA's menopause page is the official reference to keep open while you shop.

What to try and what to hold back

Trigger tracking is a reasonable home step. Herbal and natural products are a step to hold back until a licensed professional has looked at your medications and history. If hot flashes disrupt sleep or daily life, ask for help sooner rather than later. The Endocrine Society's menopause page explains the topic in more depth for readers who want to prepare questions.