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  • Deanne Apostolou

13 Simple Tips to Help You Manage Hot Flushes

Updated: Feb 8


Fenugreek tea can help with hot flushes

Hot Flushes: A common symptom of menopause


As a Newcastle-based herbalist with more than 20 years’ experience, I’ve helped many women going through menopause.


Hot flushes (or hot flashes) are probably the symptom of menopause that my patients complain about the most. For some women, they are simply annoying. For others, they can be debilitating.


I have seen patients who have been in tears because they've been unable to sleep due to hot flushes.


If hot flushes are interfering with your everyday life, or becoming unbearable, a trained herbalist or naturopath can help. Please don’t keep suffering. There are safe herbal treatments to help manage hot flushes.


However, there are some things you can do day-to-day to help manage this irritating symptom.


What to do when you are having a hot flush…

  1. Try to cool yourself down somehow. Fan yourself, stand in front of a fan, take off some layers of clothing. (When and where appropriate of course😊!)

  2. Put your hair up.

  3. Drink some cold water or even suck on ice cubes

  4. Try not to get “hot and bothered” about your hot flushes, this can make them worse.

  5. Breathe through them – they don’t last long.

General tips for managing hot flushes…

  1. Wear layers of clothing – so you can easily adjust according to your temperature.

  2. Wear light breathable clothing to bed.

  3. Use cotton bed linen.

  4. Stick a leg or arm out from under the doona. I speak to many women who say they this keeps them cool at night.

  5. Avoid your triggers (hot drinks, caffeine, alcohol, spicy foods, exercising during hot times of the day).

  6. Try to keep your stress levels low. (I know this is not as easy as it sounds, but try to stop what you're doing and take 2 minutes out to clear your mind. As strange as it sounds, looking up to the sky can work.)

  7. Take a cool shower before bed.

  8. Try my Fenugreek Seed Tea (1 or 2 cups a day): Crush 2 teaspoons of fenugreek seeds and boil in a cup of water over the stove for 10-15 minutes. Allow to cool then add another cup of cold water and ice to make a cooling refreshing tea.

Other natural remedies or treatments for hot flashes (without using hormones)

  • A healthy diet and regular exercise will help reduce all the symptoms of menopause. An anti-inflammatory diet is best for hot flushes.

  • A trained herbalist or naturopath can help determine the best hot flushes herbal treatments for your individual situation.

If hot flushes or any other symptoms of menopause are affecting you, please book an appointment for one of my holistic health reviews.


Together we will address your hot flushes in the context of your overall menopausal symptoms and any other health concerns.


You can get some relief! Phone 0412 270 033 or contact me to ask any questions at all or to book an appointment.

Note: This content is provided for informational purposes only. It is not a substitute for professional medical/health advice, diagnosis or treatment. If you have any concerns or questions about your health, please consult a suitably qualified healthcare professional.

Fern Leaves

The Nature of Health  |  Deanne Apostolou

1/199 Union St, The Junction, NSW 2291

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Medical herbalist servicing the areas of Newcastle, including The Junction, Adamstown, Hamilton, Kotara, Lambton,  New Lambton, Wallsend, Cardiff, Charlestown, Warners Bay, Lake Macquarie and surrounding suburbs.

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