Hot flashes are common. Here’s what can help.

Hot flashes are among the most common and disruptive symptoms of menopause, affecting about 75% of women. While they can’t always be eliminated entirely, there are proven strategies to help reduce their frequency and intensity.

Below, Stephanie Da Silva Davis, MD, an OB-GYN and Menopause Society-certified provider at Hoag, shares practical advice—from simple lifestyle changes to medical options—to help you feel more comfortable and in control.

Dress for comfort

Try wearing light, breathable fabrics and layers you can easily remove when a hot flash starts.

Cooler environments help reduce the frequency and severity of hot flashes, so try carrying a portable fan for a quick breeze.

Healthy lifestyle habits can help

Classic healthy habits like exercise, managing stress, and keeping blood sugar steady can also help reduce hot flashes.

• While not a quick fix, regular physical activity has been shown to reduce hot flash intensity in some women and improve sleep and mood.

• Stress and anxiety can make hot flashes worse. Deep breathing, meditation, or yoga can help manage symptoms.

• Smoking and alcohol use are linked to increased hot flash frequency and severity. Quitting or cutting down can help reduce symptoms and improve overall health.

• Spicy foods, caffeine and hot beverages may trigger hot flashes. Try keeping a symptom journal to help identify triggers.

• Excess weight is associated with more frequent and severe hot flashes. Modest weight loss can reduce symptoms.

Exploring medical therapies

There are also medical options women can consider. First, ask your doctor about non-hormonal medications. Certain prescription drugs, such as some low-dose antidepressants and other targeted therapies, have been shown to reduce hot flashes and can be especially helpful for women who can’t take hormones.

For women without contraindications, hormone therapy is the most effective treatment for hot flashes. It is safe, evidence-based, and FDA-approved for this use. Doses should be tailored to symptom relief and managed under the guidance of a knowledgeable healthcare provider.

Beyond medication

While cognitive behavioral therapy (CBT) may not reduce the frequency of hot flashes, recent studies have shown it can provide women with helpful coping strategies that effectively lessen the associated discomfort.

Research also suggests acupuncture can reduce the frequency and severity of hot flashes by helping regulate the nervous system and the body’s temperature-control mechanisms.

No one should have to “tough it out”

Menopause care has evolved. We now have safe and effective options that allow women to feel like themselves again. At Hoag, we’re redefining menopause care by combining clinical expertise with personalized treatment pathways—including hormonal, non-hormonal and integrative therapies—to help women manage hot flashes and thrive in this stage of life.

Learn more about menopause programs and services offered through the Women’s Health Institute at Hoag.