My Top 3 Herbs to Stop Hotflashes

Hard to believe it's already back-to-school time! I love the fall but I'm never quite ready for it, as the summer season is chock full of so much goodness. Not to mention I have to say goodbye to my beloved children again as they're off to their respective adventures. My heart aches every time but it does seem to be getting easier, especially when I focus on celebrating how much they are thriving as young adults. But enough of that! Let's dive into today's topic... 

By now you probably know that menopause is a natural phase of our lives where the declining levels of estrogen and progesterone lead to significant hormonal changes in the body. While it's a normal part of aging (and can be a beautiful time in a woman's life) these shifts can bring challenging symptoms like hot flashes, insomnia, anxiety, weight gain, mood swings, among many other things, that many of us find draining and downright disruptive.

Hot flashes, which affect up to two-thirds of American women, are one of the most common pesky symptoms of menopause. They occur when hormonal fluctuations cause sudden spikes in body temperature, leading to intense heat, sweating, and sometimes embarrassment, especially in public situations. Night sweats can further disrupt sleep, leaving women feeling exhausted. While these symptoms often lessen over time, they can persist for years in some women, significantly impacting their quality of life.

So, in honor of the flash, I want to share three of my top favorite herbal supplements that can really move the needle in support of lowering hot flashes in severity and frequency. And bonus, they all help in other ways as well!

Black Cohosh: Comprehensive Menopause Support
Black Cohosh has long been recognized as a go-to herb for managing a variety of menopausal symptoms. This plant-based remedy is particularly effective in reducing hot flashes and night sweats, making it a popular choice for women seeking natural relief.

How it Helps: Black Cohosh is believed to work by balancing hormones and supporting the body’s natural response to temperature regulation. It can also help alleviate headaches, sleep disturbances, and mood swings, which are commonly associated with menopause. Many women report noticeable improvements in hot flashes and other symptoms after just four weeks of consistent use.

Dosage: To achieve the best results, it’s recommended to take Black Cohosh twice daily for six to eight weeks. This regimen allows the herb to build up in your system and provide sustained relief from symptoms.

Valerian: Dual Benefit for Hot Flashes and Sleep
Valerian is another natural remedy with a long history of use, particularly as a sleep aid. What many don’t realize is that Valerian can also significantly reduce the frequency and intensity of hot flashes.

How it Helps: Valerian is thought to work by calming the nervous system, which can reduce the body’s tendency to overheat, leading to fewer and less severe hot flashes. Additionally, because it’s a non-addictive sleep aid, Valerian can improve sleep quality, which is often disrupted by night sweats and other menopausal symptoms. Many women begin to see improvements in hot flashes within just four weeks of starting Valerian.

Dosage: Valerian is commonly taken in capsule or tincture form, and the dosage varies depending on the product. It’s best to follow the specific instructions on the supplement you choose, keeping in mind that consistent use is key to experiencing its full benefits.

Pycnogenol: Enhances Vascular Health to Reduce Hot Flashes
Pycnogenol, derived from the bark of French maritime pine trees, is a potent natural remedy that supports vascular health, making it highly effective in reducing vasomotor symptoms like hot flashes and night sweats.

How it Helps: Pycnogenol works by improving blood vessel function, which is crucial during menopause when hormonal changes can cause the blood vessels to dilate and contract erratically, leading to hot flashes. Stabilizing blood flow, Pycnogenol helps regulate body temperature, reducing the frequency and severity of hot flashes.

Dosage: The recommended dosage of Pycnogenol ranges from 60 to 200 mg per day, depending on the severity of your symptoms. Consistent use over several weeks can lead to significant improvements in managing hot flashes and other menopausal symptoms.

Integrating Natural Remedies into Your Routine

Incorporating Black Cohosh, Valerian, and/or Pycnogenol into your daily routine can offer significant relief from menopausal symptoms, particularly hot flashes. Each of these natural remedies works in a unique way to support your body during this transition, providing a holistic approach to managing menopause.

It's always a good idea to consult with a healthcare professional before adding any new supplements, especially if you are taking prescription medications, taking HRT, or have existing health conditions.

Reach out if you'd like to have a free 20-min discovery call to talk about other ways you can support yourself through nutrition, lifestyle, supplements, and exercise!

Here's to a smooth transition into your second spring years,

Stephanie