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If you are frustrated with hot flashes, whether they occur at nights or in the middle of an important business meeting, understanding the root cause is important in cracking this code. Although some women never experience hot flashes, they have their share of other perimenopause or menopause symptoms.

If you are perimenopausal (35-40) or menopausal (40-52), ages may vary, then you probably know exactly what I'm talking about.

There are certain changes that are happening in your body that could be causing your hot flashes. These include:

  • Stress is a big factor

  • Certain foods (e.g., alcohol, spicy food, caffeine, hot beverages, and MSG)

  • Insulin resistance and changes in blood sugar levels

  • Hormonal changes that may put your body out of balance, the reproductive hormones are big drivers (estrogen and progesterone)

But the key is not to continue to suffer, here are some a few recommendations to manage and/or alleviate hot flashes:

Monitor your insulin levels

  • Insulin resistance can occur because most of our calories come in the form of SIMPLE CARBS (rice, bread, desserts, chips, certain fruits, and fruit juice)—these are sugars that quickly enter the bloodstream as glucose.

  • After eating a simple carb meals, the body has to spike high levels of insulin to keep all that glucose in the bloodstream from spiraling out of control.

  • After a while (could take years), your cells can no longer keep up with the insulin spikes and they stop responding to the insulin signal and the body becomes “insulin resistant” or “insulin blocked.” As a result, the body releases even more insulin to regulate your blood sugar, which leads to more than enough insulin in your bloodstream. Excess insulin disrupts cellular metabolism, spreads inflammation, and, according to research, could likely a root cause for hot flashes.

  • Until insulin metabolism is balanced and working well, you will NEVER be able to reduce HOT FLASHES, LOSE WEIGHT, or relieve other menopause symptoms.

Reduce your stress

  • Stress is the #1 root cause of every chronic disease, which increases hot flashes.

  • According to research deep breathing, mindfulness, and getting enough sleep can all help lower your stress AND reduce the occurrence of hot flashes.

  • Essential oils are also a great addition to managing stress and other emotional feelings (see the last recommendation).

Remove certain foods

  • Certain foods can create hormonal imbalances therefore leading to hot flashes.

  • Remove inflammatory, carb-heavy foods such as bread, sugar, caffeine, alcohol, high-sugar fruits from your diet is a great way to get your insulin and reduce hot flashes.

  • Instead, replace inflammatory, foods with superfoods like pomegranates, flaxseed cruciferous veggies, legumes, and fruits like apples, berries, peaches, and plums which all help control your insulin levels and support overall hormone balance.

Add daily supplements

  • Adding supplements (e.g.., omega fatty acids, B vitamins; magnesium) support health, hormone balance and hot flashes.

  • According to research, black cohosh is an effective way to prevent and diminish hot flashes. Especially when combined with the hormone-stabilizing ingredients like DIM (compounds created when you digest cruciferous vegetables, i.e., broccoli, Brussels sprouts. Research suggests that DIM affects estrogen levels in your body.

  • Supplements have anti-inflammatory ingredients that support hormone balance and can help relieve hot flashes

  • DIM supplements have been used as a potential treatment for a different hormone-related symptoms.

Using essential oils on a regular basis

In case you are not familiar with essential oils, they are volatile aromatic compounds found in plants (seeds, bark, roots, stems, flowers, plant pieces) that have powerful benefits on our physical, emotional and spiritual health and well-being.

There are several essential oils that can be used to support different hormonal imbalances such as hot flashes, fatigue, cravings, stress/anxiety, etc.).

My recommended essential oils for hot flashes include:

  • Clary Sage

  • Clary Calm

  • Peppermint

  • Eucalyptus

  • PastTense

Source:, The Hormone Cure, Dr. Sarah Gottfried

In Good Health,


DISCLAIMER: This information is not intended to provide medical advice. The purpose is to provide education and broader understanding to my readers. Always seek the advice of your qualified healthcare provider before making any dietary or lifestyle changes. I do not recommend or prescribe, or recommend changing dosage or discontinuing, any prescription medications or pharmaceutical drugs.


If you are struggling with weight gain, lack of energy, hot flashes, cravings, etc. I have a few spots available for a FREE 30-minute Lose Weight and Reclaim Your Energy: Menopause Breakthrough Session with me.

If you’d like to set up a time to chat, Click this link to schedule time on my calendar

Shop Essential Oils (Use Google Chrome for best shopping experience otherwise you will need to use my WA#1239090 for purchases)



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