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Hot Flashes Relief

Hot Flashes Relief: 3 Solutions, 4 Myths

by Dr. Daniel J. Heller
Dr. Daniel J. Heller Dr. Daniel J. Heller

Dr. Heller is a family practitioner who specializes in helping patients with hormonal conditions like PMS & PMDD; diabetes and prediabetes; and other chronic diseases. He is the founder, formulator, and clinical director of PMS Comfort. [more]


While the go-to treatment for menopause symptoms is often hormone replacement therapy (HRT), as we discussed in Introduction to Hot Flashes, many women are seeking out natural solutions to hot flashes. There are a number of reasons you may want to pursue a natural approach: you may have concerns about the potential risks of HRT, or perhaps simply because natural solutions better fit your beliefs or lifestyle.

A number of natural products show promise in helping to mitigate hot flashes. Unfortunately, none so far have proven as effective as HRT. The truth is that HRT is now considered by medical officials to be a safe treatment for menopause symptoms for up to three years among women at a low risk for breast cancer. Still, it is likely that natural products are even safer, although research has yet to confirm this.

The most common natural approach to combating hot flashes is the use of foods and herbal extracts that contain phytoestrogens, which research has shown may be an effective treatment.

What are Phytoestrogens?

Phytoestrogens are compounds that are found in a number of common fruits, vegetables and whole grains. Phyto means plant, so like other phytochemicals, these are compounds found in plants that have an effect on human health. Of course, these compounds are called estrogens because they are chemically and structurally similar to human estrogen, and have an estrogen-like effect.

The key here is that unlike human or drug estrogen, phytoestrogens are very weak. They have only a small effect, but they are able to block the effect of too much estrogen. So, in the case of PMS which may be caused by an excess of estrogen, phytoestrogens can blunt the excess. Because some cancers are stimulated by estrogen, food phytoestrogens may be able to help prevent breast, ovarian, and uterine cancers. They may also have a role to play in the prevention of osteoporosis, certain cancers and heart disease.

Studies have also shown that phytoestrogens may help prevent and treat the symptoms of menopause. Common phytoestrogen dietary supplements include red clover extract, soy isoflavone extract, black cohosh extract, and flaxseed. A balanced diet of healthy hormone foods will contain many of these beneficial phytoestrogens, as well as other phytochemicals that support women’s health, and can help you maintain hormonal balance.

Black Cohosh

Native Americans were the first to use the herb black cohosh to treat a variety of hormonal imbalances. Now, research is being conducted into whether black cohosh is truly an effective treatment for hot flashes. As of yet, there is no consensus on this issue, and further study is needed to confirm black cohosh’s effectiveness. In the meantime, it is widely used throughout the world to treat hot flashes, and many women swear by it.

PMS Comfort Herbal is an excellent source of Black Cohosh purified extract. It contains the exact strength of the preparation that has been used in the majority of studies.


Soy shows great promise as a superfood for women’s health, including for the prevention and treatment of the hot flashes. Soy isoflavones, particularly genistein and S-equol, are a particular chemical extract from soy. As dietary supplements, they may reduce the frequency of hot flashes in menopausal and perimenopausal women. Dietary soy also can help with these symptoms, and is an excellent source of fiber, magnesium, and other essential nutrients.

Although soy products are generally healthy, and have shown some effectiveness against hot flashes, they are most effective among women who metabolize soy to produce a chemical called S-equol. You only produce S-equol if you have certain bacteria in your intestines, your GI flora. By and large, Asian and particularly Japanese women have the bacteria that allow them to produce S-equol. Women throughout the rest of world do not seem as likely to produce S-equol when they consume soy. In Japan, where a large proportion of the population produces S-equol and soy consumption is high, women have lower rates of breast cancer, and soy seems to work extremely well in preventing hot flashes. If you have tried eating soy and taking soy supplements but haven’t gotten relief from hot flashes, it may be because your body doesn’t naturally produce this compound.

Currently, S-equol is not available as a dietary supplement. However, you can get soy isoflavones that are rich in genistein and daidzein, and your body may make S-equol from them. Genistein and daidzein are also available as dietary supplements on their own. If you do try a soy isoflavone supplement, try to find the one with the highest amount of genistein and daidzein, as these are much more likely to be helpful.

You can also supplement your diet with foods that contain soy, such as soymilk, tofu, tempeh, edamame, or soy protein extract with isoflavones. Delicious recipes, such as this one for marinated tofu, can make soy consumption enjoyable.

St. John’s Wort & Passionflower

Hot flashes can be triggered or made worse by stress, anxiety, and depression. We mentioned in the first hot flashes article, the antidepressant Paxil®has been shown to reduce hot flashes. Natural approaches, such as St. John’s Wort or Passionflower for mild to moderate depression and anxiety may be safer and just as effective.

Women who suffer from hot flashes related to premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD), as well as women with perimenopausal hot flashes that are accompanied by symptoms of PMS, can try PMS Comfort Herbal, which contains both black cohosh and passionflower standardized extract, as well as a synergistic blend of herbs that can help bring monthly balance.

Bioidentical Hormone Replacement

There has been a lot of media buzz in the past several years about bioidentical hormone replacement therapy (BHRT), which has been promoted as a more natural, safer, and effective approach to hormone therapy. Unfortunately, BHRT has never been studied for safety or for effectiveness. There are reasons to think BHRT might be better than standard HRT: it is more similar to the body’s natural hormonal profile. Another way that BHRT is promoted as superior is that the prescription is based on a saliva, urine, or blood test. This is not as scientific as it appears. Your hormone levels are changing all the time, so a single test isn’t that accurate. Furthermore, your hormones only work via hormone receptors on the surface of all your cells, somewhat like a key works in a lock. There is no test for the receptors. And in fact, there are different hormone receptors on different cells: you have estrogen receptors in your uterus, your brain, your breasts—probably everywhere. Pretty much all sex hormone tests (estrogen, progesterone, and testosterone) are like trying to find the exact right key while knowing nothing about the lock.

Until research proves otherwise, women should think of BHRT pretty much as they would regular HRT: among women who have a low risk for breast and other hormone-dependent cancers, BHRT may be used for three years or less to address symptoms of menopause, including hot flashes. Women at a high risk of these cancers should avoid all HRT. And, BHRT has not been proven any more safe or effective than conventional HRT.

Finally, BHRT, while possibly a little more natural than regular HRT, isn’t really natural. What is natural is menopause—with its symptoms, trials, and tribulations. Taking hormones in a pill or cream form is not, in fact, natural.

Natural solutions are available and effective for managing hot flashes, whether they are from menopause, perimenopause, or PMS or PMDD. And, for most women whose hot flashes are simply too disruptive and unmanageable, a short course of hormone replacement therapy is usually safe and effective.

Real, Natural Relief—So You Can Feel Great All Month Long

PMS and PMDD misery aren't always taken seriously enough by doctors, family, and friends. At PMS Comfort, our whole purpose is to empower and educate you about premenstrual symptoms, and to provide real, natural relief so that you can feel great all month long. Our all-natural doctor-designed programs are based on decades of experience helping thousands of women recover from what you've been going through. Our Herbal Relief formula, when combined with our diet and lifestyle guidance, addresses more than just your symptoms—it can help bring your body and mind back into balance, and help you get and stay healthy. Plus, we're here to support you, every step of the way.

To learn more about your PMS and PMDD symptoms, take the PMS Comfort quiz. Or, start feeling better today, for as little as 89 cents per day.

We want to help. Give us a call at 1-800-731-6327, drop us an e-mail, or send us your question.

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Principal Author: Daniel J. Heller, N.D.
Last Modified: April 3, 2014

Hot Flashes Relief: 3 Solutions, 4 Myths—Reference Documents and Further Reading


The information and contents contained in this Web site has not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent any disease. If you are pregnant, intend to become pregnant, or nursing, please consult a physician before taking any dietary supplement. If taking prescription drugs, consult your healthcare practitioner prior to use. You must be 18 years or older to purchase products. Individual results do vary.

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