First, breathe deep. A 2013 Mayo Clinic study showed that doing slow, deep, abdominal breathing reduces the number and severity of hot flashes—and personally, I’ve found this pretty effective. I’d take three or four slow breaths whenever I felt the heat coming on, and the hot flash just faded away. Practicing calming meditation also helps—scientists are finding that stress hormones aggravate menopausal symptoms. MORE: 10 Yoga Poses For Menopause Add aromatherapy. Clary sage and Roman chamomile essential oils help balance mood swings, while peppermint can chill hot flashes. To make your own cooling mist (especially great for night sweats!), mix the following ingredients in a 4-ounce dark-glass spray bottle: 3 ounces distilled water 1 ounce witch hazel extract 8 drops each of peppermint, clary sage, and Roman chamomile essential oils Sip some sage. This is my favorite herb for reducing flashes and night sweats. Because sage may have estrogen-like effects, avoid therapeutic amounts if you’ve had breast cancer or could be pregnant. To brew a cup of this delicious tea: Pour 1 cup boiling water over 1 tablespoon fresh sage leaves or 1 teaspoon dried. Steep, covered, 5 minutes, and then strain. Add a little honey or lemon, if you’d like. Have a cup two or three times a day.
