Hot flashes can feel overwhelming—leaving you drenched in sweat at 2 AM, exhausted during the day, and wondering if relief is even possible. The good news? There are natural remedies for hot flashes that go beyond quick fixes and are backed by science. In this episode of The Dr. Brighten Show, we uncover simple, effective strategies that not only ease hot flashes but also support clearer thinking, steadier moods, and deeper sleep during perimenopause and menopause.
You’ll leave this conversation with practical solutions, supplement strategies, and mind-body tools you can start exploring right away.
What You’ll Learn About Natural Remedies for Hot Flashes
In this episode, you’ll discover:
- Why fluctuating estrogen triggers hot flashes and how this affects your brain’s thermostat.
- The one spice that not only eases hot flashes but also improves mood and sleep quality.
- How 30 mg per day of Saffron showed results in clinical trials.
- Why not all supplements are created equal and how to avoid products that waste your time and money.
- The truth about black cohosh and what research really shows about safety and liver toxicity concerns.
- How soy isoflavones reduced hot flashes by 20–30% in meta-analyses.
- Why cognitive behavioral therapy can change how much hot flashes disrupt your life, even if the frequency doesn’t change.
- How estrogen supports dopamine, acetylcholine, and serotonin and why dips can tank focus and memory.
- The brain-supporting herb that requires 8–12 weeks of consistent use to notice a big shift.
- What research says about creatine for women and why it improves working memory and executive function.
- How declining progesterone in perimenopause impacts sleep quality, irritability, and energy.
- Supplements like magnesium glycinate, ashwagandha, L-theanine, and phosphatidylserine that support deep, restorative sleep.
These highlights are just the beginning—you’ll hear full dosages, clinical ranges, and how long to try each option before deciding if it’s helping.
Listen to Natural Remedies for Hot Flashes, Brain Fog, Insomnia
Natural Remedies for Perimenopause Hot Flashes: What We Discuss
In this conversation, Dr. Brighten breaks down evidence-based approaches for women who want options beyond hormone therapy or want to complement it. You’ll learn how specific nutrients and herbs—like saffron, bacopa, citicoline, and magnesium—can reduce hot flashes, sharpen your mind, and improve sleep. We also cover lifestyle practices such as exercise, anti-inflammatory nutrition, and CBT-I (cognitive behavioral therapy for insomnia) that are proven to help.
The key takeaway: natural remedies for hot flashes and brain fog aren’t quick fixes, but with patience and consistency, they can dramatically change how you feel in perimenopause and menopause.
This Episode is Brought to You By
Dr. Brighten Essentials Radiant Mind—a science-backed formula created to support women’s brain health through every stage of life. If you’ve ever felt the brain fog of perimenopause or noticed how ADHD can amplify challenges with focus, memory, mood, or sleep, you’re not alone. Radiant Mind combines clinically studied saffron extract, Bacognize® Bacopa, Cognizin® Citicoline, and zinc to help nourish your brain chemistry and support clarity, calm, and resilience. And for a limited time, when you order Radiant Mind, you’ll also receive a free bottle of our best-selling Magnesium Plus—the perfect partner for restorative sleep and steady mood. Learn more at drbrighten.com/radiant.
Links Mentioned in This Episode
- Free anti-inflammatory meal plan: drbrighten.com/plan
- Free quick guide: natural remedies for hot flashes, brain fog, and sleepless nights
- Supplements discussed:
- Radiant Mind (saffron, bacopa, citicoline, zinc)
- Magnesium Plus (magnesium glycinate)
- Adrenal Calm (L-theanine)
Episodes Mentioned
- Menopause Brain Fog Is Real: 7 Science-Backed Ways To Clear It | Dr. Jolene Brighten Discover proven strategies to sharpen focus and memory when brain fog takes over in menopause.
- GLP-1 Weight Loss in Menopause: How HRT Amplifies Results Learn how hormone therapy may enhance the weight loss effects of GLP-1 medications in midlife women.
- How to Sleep Better by Fixing Blood Sugar and Sleep Disruptors | Dr. Jolene Brighten Uncover how balancing blood sugar can stop night waking and help you finally sleep through the night.
- The Truth About Hormones for Sleep, Sleep Disturbances, Melatonin & Perimenopause Sleep Problems | Dr. Jolene Brighten Get the real science on melatonin, hormones, and why perimenopause wreaks havoc on sleep.
- Is Estrogen Replacement Safe? The Truth They Might Not Tell You | Dr. Felice Gersh Hear an expert breakdown on estrogen therapy safety and what most women aren’t being told.
- Carbs, Cortisol, and Perimenopause: The Real Path to Feeling Forever Strong | Liz Wolfe Find out why carbs and cortisol control could be the missing link to energy and strength in perimenopause.
- 3 Causes of Fatigue We Rarely Talk About + How to Get More Energy | Dr. Jolene Brighten Explore overlooked reasons women feel exhausted and what you can do to restore lasting energy.
- The Truth About Insulin Resistance Treatment, Foods, and Labs in Perimenopause A clear guide to understanding insulin resistance in midlife—what labs to run and foods that help.
- The Medical System Is Misleading Women About Symptoms of Menopause | Dr. Tara Scott Discover how conventional care often fails women in menopause and what you need to know instead.
- Perimenopause? How to Lose Weight (without starving yourself) Learn sustainable, hormone-friendly weight loss strategies tailored to perimenopause.
- Should You Consider HRT? How to Know If It’s Time & What to Ask Your Doctor Get practical guidance on deciding if hormone therapy is right for you—and the key questions to ask.
FAQ: Natural Remedies for Hot Flashes
What is the best natural relief for hot flashes?
Clinical research highlights ingredients like saffron, black cohosh, and soy isoflavones as effective options for natural relief for hot flashes. These botanicals have been studied for reducing both the frequency and intensity of hot flashes in perimenopausal and menopausal women.
Can supplements really help with brain fog and mood changes in perimenopause?
Yes, studies show that certain nutrients such as bacopa, citicoline, saffron, and zinc can support focus, memory, and mood regulation. Formulas that combine these ingredients, such as blends like Radiant Mind, are designed to target multiple areas—mental clarity, hot flash relief, and sleep support—in one product.
How long do natural remedies for perimenopause hot flashes take to work?
Unlike medications that may act quickly, most natural remedies require consistency. Many clinical trials show benefits after 8–12 weeks of daily use, though some women notice changes in as little as 4 weeks.
Can natural remedies be used with hormone therapy?
Yes. Many women find the best results by combining hormone therapy with natural remedies for perimenopause hot flashes. Nutrients like saffron or magnesium can complement hormone therapy by supporting sleep, mood, and brain health. Always speak with your healthcare provider before combining therapies.
Are natural supplement blends safe?
Safety depends on quality and sourcing. Look for supplements that are third-party tested, made in GMP facilities, and use standardized extracts at the doses studied in research. Multi-ingredient blends such as Radiant Mind are formulated with this in mind, but women should still consult their healthcare provider before starting anything new.
What else can I do beyond supplements to manage hot flashes?
Lifestyle plays a major role. Strategies like anti-inflammatory nutrition, regular exercise, and stress management techniques (such as CBT or CBT-I for insomnia) can significantly improve symptom control alongside supplement use.
References:
https://pubmed.ncbi.nlm.nih.gov/29332222
https://www.ncbi.nlm.nih.gov/books/NBK79338
https://www.tandfonline.com/doi/full/10.1080/13697137.2020.1820477
https://pmc.ncbi.nlm.nih.gov/articles/PMC4386944
https://pubmed.ncbi.nlm.nih.gov/22433977
https://www.sciencedirect.com/science/article/pii/S1756464621003200
https://pmc.ncbi.nlm.nih.gov/articles/PMC12158153
https://pmc.ncbi.nlm.nih.gov/articles/PMC3933742