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HOT FLUSH HELL

Updated: Aug 22, 2025

4 Hormone Helpers to Cool Down the Flames Naturally


Welcome to Hot Flush Hell where your face feels like a furnace, your neck gets clammy out of nowhere, and you’re seriously tempted to sleep with your head in the freezer.



Sound familiar?

You’re not alone. Around 75–80% of women experience hot flushes during peri menopause and menopause.

If you’ve ever asked:

Why am I suddenly on fire for no reason?'

What actually works to help with hot flushes naturally?


Then you're in the right place. Grab your herbal tea, take a deep breath, and let’s chat about what’s happening inside your body and how to cool down those flames!

 

Why Do Hot Flushes Happen?

It all comes back to estrogen, that hormonal powerhouse that starts doing a disappearing act as you move through menopause. When estrogen levels drop or fluctuate wildly, it confuses your hypothalamus (aka your internal thermostat), and it starts thinking your body is overheating.


Cue:

  • Blood vessels suddenly dilating (hello red, flushed face)

  • A cascade of sweat (thanks, armpits)

  • 🫠That urge to strip off right now because you just can't handle the heat

 

But it’s not just your hormones fanning the flames.


Other sneaky triggers include:


🔥 Blood sugar crashes – Mess with your balance and magnify flushes

🔥 Stress – High cortisol = more heat, more chaos

🔥 Trigger foods – Spicy dishes, coffee, and wine may flip the flush switch

🔥 Poor sleep – Night sweats and insomnia create a vicious cycle

🔥 Ageing skin and nerves – Your sweat glands and nerve signals change with age

 

4 Hormone Helpers That Cool down Flames:

Ready to turn the temperature down naturally? These four hormone-friendly nutrients and herbs have been shown to reduce the frequency and intensity of hot flushes and bring a little calm to the chaos.

 

 1. Magnesium: The Calming Mineral

Magnesium is like a warm hug for your nervous system. It supports adrenal function, regulates temperature, and calms the stress response—all of which can ease flushes and help you sleep better.

Top food sources: Leafy greens, almonds, pumpkin seeds

Best supplement form: Magnesium glycinate or citrate, easy on the gut, easy to absorb

 

2. Vitamin E: The Antioxidant Ally

This powerhouse antioxidant may help reduce the severity and frequency of hot flushes. One study found women taking vitamin E had fewer and milder symptoms over 8 weeks.

Top food sources: Sunflower seeds, spinach, avocado, almonds

Supplement tip: Choose mixed tocopherols or natural d-alpha-tocopherol for best results

 

3. Omega-3s: The Cool Headed Fat

These anti-inflammatory fats do more than support your joints and brain they also help calm hot flushes and support mood, hormone production, and even sleep quality.

Top food sources: Salmon, sardines, flaxseed, chia, walnuts

Supplement option: Good quality fish oil or algae based omega 3s (vegetarian option)

 

4. Herbal Hormone Helpers: Black Cohosh, Licorice, St Johns Wort and Sage

Some traditional herbs have stood the test of time when it comes to menopausal relief.

  • Black Cohosh – May ease hot flushes and night sweats by gently modulating oestrogen receptors

  • Licorice Root – Supports adrenal balance and helps reduce cortisol-driven flushes (avoid with high blood pressure)

  • Sage – Known for reducing excessive sweating and night sweats

  • St Johns Wort – Calms the nervous system, great for mood and to uplift and supports resilience


Final Thoughts: You Don’t Have to Suffer Through It

Hot flushes are real, they’re annoying, and they can feel relentless. But there is a way through and it doesn’t have to involve you suffering in silence or dreading bedtime.

With the right advise, the right nutrients, lifestyle tweaks, and a good dose of self compassion, you can absolutely reclaim your comfort, your confidence, and your cool.

 

Want More Support

If you’re ready to dive deeper, understand the changes happening in your body, and learn how to thrive through menopause check out my MENOPAUSE THRIVE program! . It’s full of practical advice, naturopathic strategies, and empowering tools to help you feel like you again.


Kirsten The Naturopath

 

References:

  • Blinov, D. V., Solopova, A. G., Achkasov, E. E., Ezhova, A. A., Kuznetsova, A. S., Kalashnikova, I. S., & Petrenko, D. A. (2023). The role of magnesium deficiency correction in the rehabilitation of women with climacteric syndrome and surgical menopause: results of the MAGYN study. Obstetrics, Gynecology and Reproduction, 16(6), 676-691.

  • Bhalani, Y., Prajapati, D., & Dodiya, T. NATURAL REMEDIES FOR MENOPAUSE SYMPTOMS: A REVIEW.Maghalian, M., Hasanzadeh, R., & Mirghafourvand, M. (2022). The effect of oral vitamin E and omega-3 alone and in combination on menopausal hot flushes: A systematic review and meta-analysis. Post Reproductive Health, 28(2), 93-106.

  •  Maghalian, M., Hasanzadeh, R., & Mirghafourvand, M. (2022). The effect of oral vitamin E and omega-3 alone and in combination on menopausal hot flushes: A systematic review and meta-analysis. Post Reproductive Health, 28(2), 93-106.

  • Works, H. P., NY, N., Rupa, O., & Patient, F. A. Q. (2024). Addressing Nutrient Deficiencies: Using Food as Medicine in Menopause. Nutrition.

 
 
 

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