🌿 1. Sage Tea
Benefits
- One of the most effective herbs for hot flashes
- Helps regulate excessive sweating
- Supports hormonal balance during menopause
How to make
- Steep 1 tsp dried sage leaves
- Use hot water, steep 5–7 minutes
Usage tips
- 1–2 cups/day
- Best time: Morning or early afternoon
- Avoid late evening (can be stimulating)
🌸 2. Red Clover Tea
Benefits
- Contains plant estrogens (isoflavones)
- Helps reduce the frequency and intensity of hot flashes
- Supports overall menopausal comfort
How to make
- Steep 1–2 tsp dried red clover flowers
- Steep 10 minutes
Usage tips
- 1–2 cups/day
- Best time: Midday
- Use consistently for several weeks for the best results
🌱 3. Black Cohosh Tea
Benefits
- Helps regulate temperature changes
- Supports estrogen balance
- May reduce night sweats and hot flashes
How to make
- Simmer ½–1 tsp dried root
- Gently boil for 10–15 minutes
Usage tips
- 1 cup/day
- Best time: Evening
- Not recommended for long-term daily use without breaks
🌬️ 4. Peppermint Tea
Benefits
- Naturally cooling to the body
- Helps ease sudden heat surges
- Supports digestion and relaxation
How to make
- Steep fresh or dried peppermint leaves
- Steep 5–7 minutes
Usage tips
- 1–3 cups/day
- Best time: During or after a hot flash
- Can be enjoyed warm or slightly cooled
🌼 5. Chamomile Tea
Benefits
- Calms the nervous system
- Helps reduce stress-triggered hot flashes
- Improves sleep quality
How to make
- Steep 1 tbsp dried chamomile flowers
- Steep 5–10 minutes
Usage tips
- 1–2 cups/day
- Best time: Evening or before bed
- Excellent for night sweats
🌺 6. Hibiscus Tea
Benefits
- Naturally cooling and refreshing
- Helps regulate body temperature
- Supports heart health during menopause
How to make
- Steep dried hibiscus petals
- Steep 5–10 minutes
Usage tips
- 1–2 cups/day
- Best time: Midday or afternoon
-
Drink warm or cooled (no added sugar)
Extra Tips for Managing Hot Flashes
- Sip teas consistently, not just when symptoms hit
- Avoid caffeine, spicy foods, and alcohol
- Stay well-hydrated throughout the day
- Dress in breathable fabrics to support cooling