Hot Flashes During Menopause: Expert Shares Effective Tips That Actually Work

Hot flashes during the menopausal phase can hamper lifestyle. Here are some expert-backed methods that prove to be effective in easing hot flashes faced by women during the menopausal phase.
tips to ease hot flashes

Hot flashes are one of the most common — and frustrating — symptoms of menopause. That sudden wave of heat, often followed by sweat and chills, can be disruptive day and night. While many women turn to cooling fans and wardrobe changes for relief, there are certain methods that prove to be effective in easing hot flashes faced by women during the menopausal phase.

Effective Tips To Ease Hot Flashes During Menopause

To get hands-on some effective tips, we reached out to expert Francesca Canzano-Franklin, Founder of Philosophia Botanica, who recently led The Art of Graceful Change, a holistic menopause retreat at OBLU XPERIENCE Ailafushi. Held at the soulful, wellness-forward resort in the Maldives, the four-night journey offered modern women tools to embrace midlife with grace. Participants walked away feeling empowered, rejuvenated and more connected to their evolving selves.

Add Water Rich Vegetables And Fruits To Your Diet

Eating water-rich fruits and vegetables while experiencing hot flashes during menopause is more important than ever. During this time, your body requires hydration to cool down. Here are a few staples with high water content:

Lettuce
Cucumbers
Berries
Watermelon
Bananas
Avocados
Celery
Broccoli
Carrots

fruits and veggies

Use Gua Sha

There's an age-old wellness tool that offers a deeper and more holistic approach: Gua Sha. Traditionally used in Chinese medicine, Gua Sha is not just a beauty ritual. It’s a therapeutic technique rooted in ancient healing practices, known for its ability to relieve pain, reduce inflammation, and stimulate circulation. When used intentionally, it can be a powerful ally in managing menopause symptoms — especially hot flashes.

“To ease hot flashes, a Jade Gua Sha stone can be gently scraped along areas like the neck, chest, shoulders, and back. The jade stone is cool to the touch, offering immediate relief, while the technique itself promotes the flow of Qi (vital energy) and encourages the movement of stagnant heat within the body. This helps to restore balance and calm the internal fire associated with a yin-yang imbalance — a common issue during menopause,” said Francesca.

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She further added, “For best results, try incorporating Gua Sha into your morning or evening routine. Start with clean skin and a few drops of facial or body oil to help the stone glide smoothly. Use gentle, upward strokes and pay attention to areas where heat tends to rise. You can even store your Jade Gua Sha in the fridge for an extra cooling effect. While Gua Sha won’t eliminate hot flashes entirely, it offers a calming ritual that supports both physical and emotional well-being.”

gua sha

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Limit Spicy And Sugary Foods

To reduce hot flashes, consider limiting spicy and sugary foods. Spicy foods like chili peppers can dilate blood vessels, leading to sweating and flushing. Similarly, blood sugar spikes can trigger hot flashes, especially during early menopause.

Credits: Freepik

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