Understanding Hot Flashes During Menopause

If you’ve ever felt a sudden rush of heat, sweating, or a racing heartbeat, even at night, you’ve experienced a hot flash. Hot flashes and night sweats are common during perimenopause and menopause. They can disturb sleep, affect mood, and make daily life uncomfortable.

What Causes Hot Flashes?

As women approach menopause, estrogen levels begin to fluctuate and gradually decline. Estrogen plays a role far beyond regulating the menstrual cycle — it also helps control the body’s internal temperature regulation system, often referred to as the body’s “thermostat,” which is located in the hypothalamus in the brain.

When estrogen levels drop:

• The brain’s temperature control center becomes more sensitive.
• Even small changes in body temperature are perceived as overheating.
• The body responds by widening blood vessels and triggering sweating to cool down.

This response leads to the sudden sensation of intense heat, often followed by chills as the body attempts to restore balance. Stress, poor sleep, and hormonal fluctuations can further increase the frequency and intensity of these episodes.

Supporting the Body Through Hormonal Change

While hot flashes are a common part of menopause, supporting the body through this transition can help reduce their impact. Alongside adequate rest, hydration, and a balanced diet, certain herbs have been traditionally used and studied for their role in supporting hormonal balance, calming the nervous system, and enhancing thermoregulation.

Key Herbs That Support Hot Flash Management

Shatavari (Asparagus racemosus)

Often referred to as the “queen of herbs” in Ayurveda, Shatavari contains natural phytoestrogens, plant compounds that gently mimic the action of estrogen in the body. Research suggests that Shatavari may help support hormonal balance and reduce vasomotor symptoms such as hot flashes.

Black Cohosh (Cimicifuga racemosa)

Black Cohosh has been traditionally used in Europe and North America for managing menopausal symptoms. Studies indicate that its active compounds interact with serotonin and estrogen receptors in the brain, helping regulate body temperature and mood. Clinical research has shown that Black Cohosh may help reduce the frequency and intensity of hot flashes and night sweats in some women.

Ashwagandha (Withania somnifera)

Stress can significantly worsen hot flashes by increasing cortisol levels and overstimulating the nervous system. Ashwagandha is an adaptogenic herb known for its ability to support stress management, reduce cortisol levels, and promote better sleep quality. By calming the stress response, Ashwagandha may help reduce triggers that contribute to hot flashes and fatigue.

Hops Extract (Humulus lupulus)

Hops, commonly known for their use in brewing, contain one of the most potent plant-based phytoestrogens identified, 8-prenylnaringenin. This compound has been studied for its ability to bind to estrogen receptors and support thermoregulation. Hops extract may help reduce sudden heat sensations while also supporting relaxation and sleep.