During menopause, estrogen levels drop and fluctuate. This affects your hypothalamus - the part of your brain that controls your body temperature.

Normally, your body has a “comfort zone” where it doesn’t need to cool down or warm up. In menopause, this comfort zone becomes much narrower. Even a tiny rise in body temperature can make your brain think you’re overheating.

Here’s what happens during a hot flash:

1. Your brain mistakenly detects “too much heat.”

2. It sends signals to dilate your blood vessels so heat can escape.

3. Blood rushes to the skin - you feel sudden warmth.

4. Sweating starts to cool you down.

5. Sometimes, your body cools too quickly, leading to chills afterward.

Neurotransmitters like serotonin and norepinephrine also play a role, which is why mood and stress can influence hot flashes.

From a naturopathic perspective, hot flashes are not just a “symptom to suppress” but a signal that your body is adapting to big hormonal changes.

Hot flashes can be stronger if:

• adrenal glands (backup estrogen producers) are tired from chronic stress.
  
• liver is overloaded and not clearing hormones efficiently.
  
• You have nutrient deficiencies - especially magnesium, B vitamins, or omega-3 fatty acids.
  
• You experience “heat rising” in Traditional Chinese Medicine terms, often linked to low yin (cooling, moistening energy).
  
  

Cooling & Balancing Hydrosols

Hydrosols are gentle, aromatic waters that can be sprayed directly onto the face, neck, or wrists for instant relief, or enjoyed in small sips for internal support (where safe and indicated).

Cooling and refreshing:

- Peppermint Hydrosol – naturally cooling, refreshing, and uplifting.

- Rose Damask Hydrosol – soothing to both skin and emotions, supports heart balance.

Balancing and regulating:

- Sage Hydrosol – traditionally used to help regulate excessive perspiration and hormonal balance.

- Clary Sage Hydrosol – supportive for mood swings and hormonal shifts.

- Cistus Hydrosol – grounding and supportive for emotional balance.

Calming and restorative:

- Melissa (Lemon Balm) Hydrosol – calming for the nervous system and helpful for stress-related hot flashes.

- Ylang Ylang Hydrosol – balancing for mood and tension, promotes relaxation.

- Geranium Bourbon Hydrosol – supports hormonal harmony and emotional stability.

- Basil Hydrosol – uplifting, supports mental clarity.

- Angelica Hydrosol – grounding, supportive during emotional transitions.

Herbal Infusions

Sipping herbal teas daily can provide ongoing nourishment, hydration, and gentle support during menopause:

- Melissa (Lemon Balm) – promotes relaxation and supports optimal rest, helping you fall asleep faster and more peacefully. Known for reducing nervous tension, restlessness, and irritability, lemon balm also supports digestive comfort by relieving intestinal cramps and supporting healthy intestinal function. Naturally caffeine-free, it’s perfect in the evening or whenever you need to unwind.

- Dandelion – contributes to digestive comfort by stimulating digestive fluids, supporting gastrointestinal movement, and helping balance the stomach’s pH. Traditionally used to stimulate appetite and improve intestinal function, dandelion also supports the body’s elimination functions by promoting urinary flow and acting as a gentle, natural drainer.

- German Chamomile – promotes optimal relaxation and helps maintain healthy sleep patterns. Its calming and soothing properties make it ideal for easing into rest, reducing nervous tension, and supporting emotional balance.

- Hibiscus – supports energy and vitality by helping reduce mental and physical fatigue, all without caffeine. It aids digestion and promotes renal elimination of water, making it a natural drainer. Hibiscus also supports vascular health, promoting good blood circulation and helping reduce the sensation of heavy legs. Refreshing and invigorating, it can be enjoyed hot or cold throughout the day.

Alongside hydrosols and herbal infusions, certain food supplements and superfoods can provide targeted support for the body during menopause. These can help ease symptoms, strengthen overall health, and support the body’s natural adaptation to hormonal changes.

Here are some of the most beneficial options:

Ashwagandha – An adaptogenic herb that helps the body manage stress, reduce anxiety, and support better sleep. Can be helpful for mood swings and fatigue often experienced in menopause.

Maca – A root traditionally used to support hormonal balance, energy, and stamina. Many women find it beneficial for maintaining vitality and improving libido.

Spirulina – A nutrient-dense algae rich in protein, iron, and antioxidants, helping combat fatigue, support the immune system, and promote overall vitality.

Ginkgo biloba – Supports blood circulation, particularly in the brain, helping to maintain memory, concentration, and cognitive performance during hormonal transitions.

Milk Thistle – Known for its liver-supporting properties, helping the body process and balance hormones more efficiently.

Nettle – Rich in minerals like iron, calcium, and magnesium. Supports bone health, energy levels, and overall vitality.

Horsetail – High in silica, which is important for bone strength and connective tissue health, making it a supportive choice for reducing osteoporosis risk.

St. John’s Wort – Traditionally used to help with mild to moderate depression, mood swings, and anxiety. Can be supportive for emotional balance during menopause.

Turmeric – A powerful anti-inflammatory spice that supports joint health, cardiovascular health, and overall well-being. Curcumin, its active compound, also has antioxidant benefits.