Black Cohosh

Black Cohosh has a rich history in addressing women's health concerns. It's commonly consumed as supplements, with a typical dose of 20-40mg taken twice daily.

Soy Products

Soy-based foods like tofu, tempeh, and soy milk contain isoflavones (phytoestrogens). Regular consumption can possibly help in managing hot flashes due to these natural compounds.

Red Clover

Red Clover, is a rich source of isoflavones. Drinking it as a tea or consuming in capsule form (40-80mg daily) may offer potential hot flash relief.

Evening Primrose Oil

This oil is extracted from evening primrose seeds. With its potential hormone-balancing properties, it's typically consumed in doses of 500-1000mg daily, depending on individual needs.

Flaxseed

Packed with omega-3 fatty acids and lignans, flaxseed can be beneficial. Incorporate 1-2 tablespoons of ground flaxseed daily to meals like oatmeal, smoothies, or yogurt.

Vitamin E

Recognized for its antioxidant properties and skin benefits, Vitamin E can be helpful. Take a dose of around 400 IU daily, but always ensure it doesn't interact with other medications.

Maca Root

It's believed to help with hormone balance, making it potentially useful for those experiencing hot flashes.Begin with 1 teaspoon (around 3 grams) of Maca powder daily, mixable with foods. If well-tolerated, increase to 2 teaspoons over time. For Maca capsules, start with one 500mg capsule daily for hot flash relief.

Acupuncture

Acupuncture may alleviate hot flashes. The technique involves precise needle placements to target specific body points.

Yoga

Yoga, a holistic approach to wellbeing, can help manage hot flashes. Engaging in cooling poses and regular practice may bring relief by improving body awareness and relaxation.

Aerobic Exercise

Engaging in regular aerobic activities like walking, cycling, or swimming can potentially reduce the frequency and severity of hot flashes. Aim for consistent, moderate exercise.

Sage

Sage can combat excessive sweating. Incorporating sage tea or taking sage-based supplements might provide symptomatic relief for some individuals.

Wild Yam

Wild yams have compounds that can transform into progesterone. They can be applied topically as a cream or consumed in supplement form, potentially aiding in hormone balance.

Chaste Tree (Vitex)

Chaste Tree is believed to affect the pituitary gland. It's commonly consumed as supplements or tinctures to potentially balance hormonal levels.

Cooling Pillows/Mats

Crafted with innovative cooling gels, these products offer immediate solace, especially beneficial during night sweats, promoting undisturbed sleep.

Dong Quai

Dong Quai is believed to harmonize estrogen levels. Typically taken as a supplement in capsule form, tincture, or tea. The recommended dose varies, but many supplements suggest 500-600mg per day.

Magnesium

Magnesium is vital for many enzyme reactions. A daily supplement ranging between 200-400mg might alleviate some symptoms associated with hot flashes.

Relaxation Techniques

Techniques like deep breathing, guided imagery, or progressive muscle relaxation can potentially reduce hot flash intensity by promoting relaxation and stress reduction.

Stay Cool

External triggers can exacerbate hot flashes. To counteract this, dress in breathable layers, utilize fans, and avoid overly warm environments to mitigate and manage symptoms.

Limit Spicy Foods/Caffeine

Consumables like spicy foods and caffeine might intensify hot flashes. Limiting intake of these can potentially reduce the severity and occurrence of symptoms.

B Vitamins

B vitamins, especially B6 and B12, can influence estrogen levels and stress. Start with a low dose B-complex supplement and consult an oncologist/ onco nutritionist for any potential interactions.