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Ayurveda And Yoga For Managing Hot Flashes And Night Sweats


medically reviewed by Dr Godmi Tresa

Dr Sooraj Sukumaran

Updated on October 23, 2023

Feeling hotter day by day since you hit menopause? Don’t worry!  Studies show that 74% of women experience hot flashes during menopause. When these episodes of sweating occur at night waking you up from sleep, they are called night sweats. 

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Most women also experience confusion due to sudden change in body functions and other symptoms like exhaustion, poor sleep, brain fog and mood swings. HRT is the most commonly prescribed solution to overcome hot flashes/ night sweaters and other symptoms. 

However, most women seek alternatives to HRT for minimal side effects and overall well being . Research shows that around 51% of women seek complementary and alternative medicine like Ayurveda and yoga for hot flashes and night sweats.

Why Do I Get Hot Flashes?

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Change in the internal control systems of your body is the reason that you experience Hot flashes.

Estrogen and progesterone that ruled your feminine body undergoes a decline during menopause which  causes certain unpleasant sensations. Hot flashes are the most commonly encountered distressing symptoms of menopause.

Do I Experience Other Symptoms Besides Sweating During Hot Flashes?

YES! Hot flashes can cause headache, increased heart beats ( palpitations), fatigue and anxiety. Not all women experience all of these, however a combination of any of the above enlisted symptoms are common

How Long Will I Experience It? Will It Stay With Me Forever?

The unpleasant sensation of sweating all of a sudden and pulling out the layers of bedding and clothing in the middle of the night leads to anxiety and unsatisfactory sleep. Generally, an episode of hot flashes lasts 1-4 minutes and may occur several times during the day. 

Hot flashes may begin around peri menopause and lasts upto 1-2 years after menopuase. In a small fraction of women, it may last upto 5 years after menopause. 

Triggers Of Hot Flashes

A List of factors have been identified to cause/trigger hot flashes. Some of the most common ones are enlisted below:-

  1. Warm environment
  2. Hot drinks
  3. Spicy food
  4. Caffeine
  5. Warm clothing
  6. Tight clothing
  7. Alcohol
  8. Smoking

Understanding what environmental and dietary habits trigger hot flashes can help in reducing the frequency of episodes. 

Now, you do understand that these changes in your body are way beyond your control and may frustrate you to a point of physical and mental exhaustion. Such difficult times often force women to seek medical advice from a health care provider. HRT is the golden standard in the management of menopause. Concerns regarding its efficacy and safety leads to search for alternative methods on managing it. 

How To Manage Hot Flashes In A Holistic Way?

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Ayurveda considers episodes of hot flashes as an imbalance of two bio energies - pitta and vata. Pitta is primarily involved in the rise of body temperature and vata causes short frequent attacks of hot flashes. 

The science of Ayurveda considers resetting body balance by a combination of appropriate diet, medicated drinks, yoga and Ayurvedic supplements. Here, we would like to share some important Ayurvedic methods and natural remedies to manage hot flashes and night sweats. These simple home remedies can help you manage the symptoms of menopause. 

Ayurvedic foods that can help reduce hot flashes:

  1. Rice porridge with coconut milk
  2. Ash gourd
  3. Squash 
  4. Ghee (as an add on to warm porridges)
  5. Gooseberries
  6. Fenugreek
  7. Coriander
  8. Green gram
  9. Brown rice
  10. Grapes
  11. Dried raisins
  12. Aloe vera
  13. Pomegranate seeds
  14. Figs 
  15. Dairy products ( low fat) - if your gut tolerates it!

What you should avoid according to Ayurveda

  1. Red chillies ( flakes/ powder)
  2. Sour foods (pickles)
  3. Carbonated beverages
  4. Caffiene
  5. Salty foods ( crisps/ fries)
  6. Deep fried foods
  7. Vinegar

Maintaining a healthy lifestyle is crucial in overcoming any health issue.  Ayurveda advocates a list of healthy practices that can help you maintain a healthy body and healthy mind ( hyperlink for Dinacharya)

Some of the healthy practices that can fit your daily schedule are:

  1. Oiling - Medicated cooling oils designed to manage internal body heat are proven effective remedies to beat hot flashes. Oil can be applied on your head (Siro abhyanga) and feet (Pada abhyanga) regularly before you take a shower.
  2. Medicated foot dips - easy, effective and risk free! Soak your feet in a tub of medicated water to help you cool down and de stress. This inexpensive technique has a proven effect on improving your sleep as well!

Herbal teas for hot flashes 

Are you a tea lover? Finding it difficult to stop having teas? Here are some Ayurvedic teas that serve as herbal remedies for hot flashes and are great replacements for regular tea and offer a lot of health benefits!!

  1. Coriander cold infusion
  2. Fenugreek tea

Dr. Naveen observed that during his experience on dealing with women with hot flashes, Coriander cold infusion worked wonders in reducing the intensity and frequency of hot flashes.

Hydration is very important during this phase of life. Ensure that you take a minimum of 1.5-2 litres of water everyday! 

Ayurvedic herbs to reduce hot flashes!

  1. Satavari -Asparagus
  2. Asoka - Saraca asoka
  3. Aswagandha - Indian Ginseng 
  4. Triphala - 3 berries - 
  5. Licorice 
  6. Indian Sarsaparilla
  7. Guduchi - Giloy 

To know more about these herbs, get in touch with our Ayurveda experts at Nirva!

Cool down yoga and breathing practices! 

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Daily practice of simple postures and mindful breathing within the comfort of your home or outdoors can help you beat the anxiety and unpleasant sensations that you have been experiencing since perimenopause

Try some these tried and rested postures to cool yourself

  1. Savasana
  2. Padmasana 

These yoga postures help in calming down your mind and help in dealing with the unpleasant sensations of hot flashes. Studies show that women who practised yoga at least 5 times a week dealt with hot flashes considerably better. 

Guided breathing techniques called Pranayama are also beneficial in dealing with hot flashes. Seetali pranayama which is intended to cool down core body temperature is widely advised by our Yogas experts to help women deal with hot flashes.

Did it feel good to know that you are not alone in your experiences and confusion regarding how to manage hot flashes naturally? We hope you would try out changing your lifestyle and include healthy food items and observe the change within you. 


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Our blog article focuses on bringing high-quality, scientifically accurate content and staying true to Ayurveda's principles. All of our articles are written by Licensed Ayurveda professionals after extensive research and are medically reviewed by our Expert Ayurvedic doctors who have over 10+ Years of Experience