How to Manage Hot Flashes Naturally with Ayurveda

For many women, menopause can feel like a rollercoaster of physical and emotional changes. One of the most common and uncomfortable symptoms is hot flashes—sudden waves of heat, sweating, and flushing that can strike at any time. Whether you’re in the middle of a family get-together or trying to fall asleep on a humid night, hot flashes can disrupt your day-to-day life.

While hormone replacement therapy (HRT) is a common medical option, many women prefer natural, holistic approaches that align with their lifestyle. Ayurveda, India’s ancient system of medicine, offers time-tested remedies to cool the body, balance hormones, and ease discomfort—all without side effects.

Here’s how you can manage hot flashes naturally using Ayurvedic herbs, teas, and lifestyle practices rooted in Indian wisdom.

🌿 1. Ayurvedic Herbs to Reduce Hot Flashes

Ayurvedic texts mention several cooling and hormone-balancing herbs that are easily accessible in India. You might even find some of them in your kitchen or at your local Ayurvedic store.

🪻 A. Shatavari (Asparagus racemosus) – The Feminine Tonic

Shatavari, revered in Ayurveda as a "woman’s herb," is widely used to support female reproductive health. It helps balance estrogen levels, which naturally decline during menopause, reducing the frequency and severity of hot flashes.

✅ Benefits for Indian women:

Cools the body internally, reducing heat waves
Supports hormonal balance and hydration (important during India’s hot summers)
Helps ease vaginal dryness, another common menopausal symptom

💡 How to consume:

Mix 1 tsp Shatavari powder with warm milk before bedtime
For a more convenient option, MumYum—a candy specially formulated for menopause relief—contains Shatavari along with 21 other herbs, offering a tasty and easy way to incorporate this cooling herb into your routine.

🌿 B. Brahmi (Bacopa monnieri) – The Mind Calmer

Brahmi is a cooling, stress-relieving herb that calms the nervous system. This is particularly helpful for Indian women balancing work, home responsibilities, and family commitments, as stress can intensify hot flashes.

✅ Benefits:

Reduces anxiety and mood swings during menopause
Enhances sleep quality (helpful for managing night sweats)
Promotes mental clarity, combating brain fog

💡 How to consume:

Add fresh Brahmi leaves to your chutney or buttermilk
Brew a Brahmi tea or opt for supplements

🌿 C. Amalaki (Indian Gooseberry) – The Cooling Superfruit

Amalaki, commonly known as Amla, is a rich source of Vitamin C and antioxidants. It cools the body, reduces inflammation, and supports skin health, which can become dry and irritated during menopause.

✅ Benefits:

Reduces hot flashes by cooling the internal system
Supports liver function, promoting hormone detoxification
Boosts immunity and skin vitality

💡 How to consume:

Eat fresh Amla with salt and pepper as a mid-morning snack
Drink Amla juice with a dash of honey in the morning
Include it in your diet with homemade Amla murabba or pickles

🍵 2. Ayurvedic Teas to Soothe Hot Flashes

For Indian women who enjoy traditional chai and herbal infusions, swapping your regular cup with cooling Ayurvedic teas can offer much-needed relief.

🍃 A. Mint, Coriander, and Fennel Tea

These three cooling herbs are kitchen staples in most Indian households. Together, they help regulate body temperature and reduce the severity of hot flashes.

✅ Recipe:

1 tsp dried mint leaves
1/2 tsp coriander seeds
1/2 tsp fennel seeds
Boil in water for 5–7 minutes
Strain and sip twice daily

🍋 B. Lemon and Ginger Detox Tea

While ginger may seem heating, when paired with lemon, it creates a refreshing detoxifying drink that flushes toxins and reduces inflammation, helping with hot flashes.

✅ Recipe:

1/2 tsp grated ginger
Juice of half a lemon
1 tsp honey (optional)
Steep in hot water for 5 minutes and enjoy warm

🌿 3. Ayurvedic Lifestyle Tips to Cool the Body

Beyond herbs and teas, simple Ayurvedic lifestyle practices can help Indian women stay cool and comfortable during menopause.

🌬️ A. Dress in Breathable Cotton

Given India’s often warm climate, wearing light, breathable cotton or linen fabrics helps prevent overheating. Opt for loose kurtas, cotton sarees, or salwar suits in pastel shades, which reflect heat rather than absorbing it.

🚿 B. Cooling Self-Massage (Abhyanga)

Self-massage with cooling oils like coconut, neem, or sandalwood oil can reduce heat and soothe inflammation.

💡 How to do it:

Warm the oil slightly and massage it into your skin using gentle, circular motions
Leave it on for 20 minutes before showering

🌬️ C. Sheetkari and Sheetali Pranayama (Cooling Breaths)

These simple breathing exercises, commonly practiced in Indian yoga classes, can naturally reduce body heat.

✅ How to do Sheetkari:

Gently clench your teeth and inhale through them
Close your mouth and exhale through your nose
Repeat for 5–10 minutes

✅ How to do Sheetali:

Roll your tongue into a tube shape and slowly inhale through it
Exhale through your nose
Repeat for 5–10 minutes

🍬 4. Making Ayurveda a Daily Habit

While home remedies and teas offer relief, adding a convenient, herb-packed supplement like MumYum can support you throughout menopause. MumYum is a candy formulated with 22 Ayurvedic herbs that help with hot flashes, mood swings, and fatigue, making it a practical addition to your daily wellness routine.

By keeping MumYum in your handbag or bedside drawer, you can enjoy its cooling, hormone-balancing benefits anytime, whether you’re at work, running errands, or relaxing at home.

🌿 Embrace Ayurveda for a Calmer Menopause Journey

Menopause may be inevitable, but the discomfort of hot flashes doesn’t have to be. By embracing Ayurvedic herbs, teas, and cooling lifestyle practices, you can manage symptoms naturally and gracefully.

Incorporating products like MumYum, alongside these home remedies, gives you an easy and delicious way to nourish your body and find relief—the natural way.

✨ Have you tried any Ayurvedic remedies for menopause symptoms? Share your experiences in the comments!

How to Manage Hot Flashes Naturally with Ayurveda