5 Strategies to Reducing Hot Flashes

Menopause, a natural transition in a woman’s life, is the point in time 12 months after a woman’s last menstrual period.¹ The years leading up to this time, often referred to as the menopause transition or perimenopause, can be accompanied by symptoms including changes in monthly cycles, hot flashes, night sweats, and weight changes.¹ During this time, the body’s production of two hormones made by the ovaries, estrogen and progesterone, drops. The hormonal shifts that occur during the menopause transition can have large effects on the body. Many of these symptoms, such as hot flashes, can significantly impact quality of life.²

What are hot flashes?

Hot flashes are defined as sudden feelings of intense heat and are often accompanied by sweating and flushed skin.³ They occur due to hormonal fluctuations, primarily the decline in estrogen levels, that occur during the menopause transition. While this may be a “normal” part of menopause, managing hot flashes can help improve and enhance your quality of life. Incorporating certain lifestyle and dietary practices can help support your body and potentially reduce the frequency and intensity of hot flashes.

5 Strategies to Reducing Hot Flashes

1. Consider using a continuous glucose monitor (CGM)

The decline in estrogen levels that occurs during the menopause transition can make women insulin resistant, or less sensitive to the hormone insulin, which helps regulate blood sugar.⁴ A CGM is a wearable device that tracks your blood sugar throughout the day. Wearing a CGM can give you data on how your body responds to various foods. Some evidence indicates that hot flashes can be exacerbated when blood glucose levels fall between meals.⁵ Thus, maintaining stability in blood glucose levels throughout the day may be helpful in reducing the symptoms of menopause, including hot flashes. The team at LCWNS includes Certified Diabetes Education and Care Specialists who have extensive experience in working with CGMs. Together, we can interpret your body’s response to food and develop a plan for optimal blood sugar regulation.

2. Eat Every 4 Hours

Eating with regularity throughout the day can assist in keeping blood sugars stable. One study found that hot flash frequency increased as time between meals increased.⁵ Avoid going long stretches between meals and snacks to help minimize hot flash frequency. As a general rule of thumb, aim to avoid going longer than 4 hours without a meal or snack during the day.

3. Try yoga!

Movement can be very helpful in regulating blood glucose levels.⁶ Movement also can assist in regulating body temperature and improving overall circulation, which may help with hot flashes.⁷  Practicing yoga has been shown to significantly reduce hot flashes and night sweats in perimenopausal women.^8,9 Yoga has also been shown to lower blood glucose levels, hemoglobin A1c, and cholesterol levels in perimenopausal women.^9,10

YOGA FOR MENOPAUSE

Short Yoga Flow for Menopause

1. Easy Pose (Sukhasana): Sit comfortably with your legs crossed or extended. Close your eyes and place your hands on your knees. Focus on your breath, taking slow, deep inhales and exhales.

2. Cat-Cow Pose (Marjaryasana-Bitilasana): On all fours, alternate between arching your back (Cow Pose) and rounding it (Cat Pose) with your breath.

3. Downward-Facing Dog (Adho Mukha Svanasana): From all fours, lift your hips up and back, straightening your legs and forming an inverted V shape. Keep your hands shoulder-width apart and feet hip-width apart.

4. Warrior II (Virabhadrasana II): Step one foot forward, bend the front knee, and extend your arms out to the sides, gazing over the front hand. Keep the back leg straight and the back foot grounded. Repeat on both sides.

5. Triangle Pose (Trikonasana): From Warrior II, straighten the front leg and reach the front arm forward, lowering it to the shin, a block, or the floor, while extending the other arm upward. Repeat on both sides.

6. Seated Forward Bend (Paschimottanasana): Sit with legs extended forward, gently reach for your feet or shins, and fold forward while keeping your back straight.

7. Reclining Bound Angle Pose (Supta Baddha Konasana): Lie on your back, bring the soles of your feet together, and let your knees fall open. Support your knees with pillows or blocks if needed.

8. Legs-Up-the-Wall Pose (Viparita Karani): Sit next to a wall, lie back, and extend your legs up the wall. Adjust your distance from the wall for comfort.

9. Corpse Pose (Savasana): Lie flat on your back with arms at your sides, palms facing up. Close your eyes and focus on your breath.

Tips:

• • Modify as Needed: Use props like blankets, blocks, or straps to make poses more comfortable.
  • Focus on Breath: Deep, mindful breathing can enhance relaxation and the benefits of each pose.
  • Stay Hydrated: Drink water before and after your practice.

This flow can be adapted based on your personal needs and comfort. Practicing regularly, even for a short time, can help manage menopause symptoms and improve overall well-being. Both Laura and Shannon are registered yoga teachers and can help tailor a yoga flow to your specific needs. 

4. Choose anti-inflammatory veggies at each meal

Diets full of fruits, vegetables, whole grains, and healthy fats are considered anti-inflammatory and have been shown to reduce the rate of hot flashes. One study demonstrated that a higher consumption of a Mediterranean-style diet, which emphasizes fruits, vegetables, whole grains, healthy fats, and leans proteins, was inversely associated with hot flashes and night sweats.¹¹ Another study found that postmenopausal women who followed a plant based diet for 12 weeks had an 88% decrease in moderate-to-severe hot flashes.¹² 50% of the women who completed the intervention reported complete elimination of their moderate-to-severe hot flashes.¹² While going completely plant based is not necessary, aim to build your plate with lots of colors at mealtime to get an abundance of plant-based nutrients.

Consider adding in one of these anti-inflammatory veggies at each meal:

1. Leafy Greens, like spinach, kale, Swiss chard, and collard greens
2. Cruciferous vegetables, like broccoli, Brussels sprouts, cauliflower, cabbage
3. Bell Peppers
4. Tomatoes
5. Beets
6. Carrots
7. Squash
8. Onions and garlic
9. Ginger and turmeric (while not vegetables, they are often used in cooking and have well-documented anti-inflammatory properties)

Incorporating these veggies into your meals regularly can help support a balanced and anti-inflammatory diet.

5. Utilize meditation and breathing techniques

Research has shown that women with higher levels of stress and anxiety are at greater risk of hot flashes.^13,14 Finding time to manage stress and anxiety can be important in the management of menopausal symptoms. When feeling particularly stressed, consider meditation, which has also been shown to improve blood glucose control.^15,16

Try this breathing exercise:

Sit tall with your feet firmly planted on the ground.

You can choose to close your eyes or hold your gaze out on front of you.

Exhale all of the air out of your lungs.

Inhale for a count of 5,

Pause for a moment at the top of the breath.

Exhale for a count of 8.

Repeat three times.

Breathe in and resume your normal breathing.

Slowly lift your gaze or open your eyes.

Notice how you feel.

Next steps

Check out our other blog posts on the menopause transition including, Menopause: Estrogen and its Direct Relationship to Insulin Resistance,  Bone Density and Menopause Explained, and Exercise and Menopause for more strategies on navigating this life stage.

As always, the team at LCWNS is here to support you with specific and personalized lifestyle strategies for this unique stage of life.

References

1. What is menopause? National Institute of Aging. September 30, 2021. https://www.nia.nih.gov/health/menopause/what-menopause
2. Ayers B, Hunter MS. Health-related quality of life of women with menopausal hot flushes and night sweats. Climacteric. 2013;16(2):235-239. doi:10.3109/13697137.2012.688078
3. Hot Flashes. Cleveland Clinic.
4. Genazzani AD, Petrillo T, Semprini E, et al. Metabolic syndrome, insulin resistance and menopause: the changes in body structure and the therapeutic approach. Gynecol Reprod Endocrinol Metab. 2024;4(2):86-91. doi:10.53260/grem.234026
5. Dormire S, Howharn C. The Effect of Dietary Intake on Hot Flashes in Menopausal Women. J Obstet Gynecol Neonatal Nurs. 2007;36(3):255-262. doi:10.1111/j.1552-6909.2007.00142.x
6. Roberts CK, Hevener AL, Barnard RJ. Metabolic Syndrome and Insulin Resistance: Underlying Causes and Modification by Exercise Training. In: Prakash YS, ed. Comprehensive Physiology. 1st ed. Wiley; 2013:1-58. doi:10.1002/cphy.c110062
7. Bailey TG, Cable NT, Aziz N, et al. Exercise training reduces the acute physiological severity of post‐menopausal hot flushes. J Physiol. 2016;594(3):657-667. doi:10.1113/JP271456
8. Chattha R, Nagarathna R, Padmalatha V, Nagendra H. Effect of yoga on cognitive functions in climacteric syndrome: a randomised control study. BJOG Int J Obstet Gynaecol. 2008;115(8):991-1000. doi:10.1111/j.1471-0528.2008.01749.x
9. Chaturvedi A, Nayak G, Nayak AG, Rao A. Comparative Assessment of the Effects of Hatha Yoga and Physical Exercise on Biochemical Functions in Perimenopausal Women. J Clin Diagn Res JCDR. 2016;10(8):KC01-04. doi:10.7860/JCDR/2016/18891.8389
10. Aarshageetha P, Janci PRR, Tharani ND. Role of Alternate Therapies to Improve the Quality of Life in Menopausal Women: A Systematic Review. J -Life Health. 2023;14(3):153-158. doi:10.4103/jmh.jmh_222_22
11. Herber-Gast GCM, Mishra GD. Fruit, Mediterranean-style, and high-fat and -sugar diets are associated with the risk of night sweats and hot flushes in midlife: results from a prospective cohort study. Am J Clin Nutr. 2013;97(5):1092-1099. doi:10.3945/ajcn.112.049965
12. Barnard ND, Kahleova H, Holtz DN, et al. A dietary intervention for vasomotor symptoms of menopause: a randomized, controlled trial. Menopause. 2023;30(1):80-87. doi:10.1097/GME.0000000000002080
13. Freeman EW, Sammel MD. Anxiety as a risk factor for menopausal hot flashes: evidence from the Penn Ovarian Aging cohort. Menopause N Y N. 2016;23(9):942-949. doi:10.1097/GME.0000000000000662
14. Swartzman LC, Edelberg R, Kemmann E. Impact of stress on objectively recorded menopausal hot flushes and on flush report bias. Health Psychol. 1990;9(5):529-545. doi:10.1037/0278-6133.9.5.529
15. Sinha SS, Jain AK, Tyagi S, Gupta SK, Mahajan AS. Effect of 6 Months of Meditation on Blood Sugar, Glycosylated Hemoglobin, and Insulin Levels in Patients of Coronary Artery Disease. Int J Yoga. 2018;11(2):122-128. doi:10.4103/ijoy.IJOY_30_17
16. Armani Kian A, Vahdani B, Noorbala AA, et al. The Impact of Mindfulness-Based Stress Reduction on Emotional Wellbeing and Glycemic Control of Patients with Type 2 Diabetes Mellitus. J Diabetes Res. 2018;2018:1-6. doi:10.1155/2018/1986820