Hot flashes and night sweats are some of the most frustrating symptoms of perimenopause and menopause—but what if you don’t want to take hormones or can’t use hormone therapy?

In this episode, I walk you through science-backed, non-hormonal treatments for hot flashes, including lifestyle changes, mind-body techniques, supplements, and prescription options that can help calm your body’s internal thermostat.

Hot flashes happen because the hypothalamus (your brain’s thermostat) becomes overly sensitive when estrogen levels decline. Even small temperature changes can trigger sweating, flushing, anxiety, and sleep disruption.

While hormone therapy is still the gold standard for hot flashes, many women either prefer to avoid hormones or have medical reasons they can’t take them. That’s why it’s important to understand the evidence-based alternatives that can help reduce symptoms and improve sleep and quality of life.

In this episode, we’ll cover practical strategies I use with patients in my practice to manage menopause symptoms without hormones, including nervous system regulation, lifestyle triggers, targeted supplements, and newer medications like VEOZAH (fezolinetant).

If you’re dealing with perimenopause symptoms like hot flashes, night sweats, poor sleep, anxiety, or hormone imbalance, this video will give you a clearer roadmap of your options.

🎥 Watch this episode on YouTube: https://youtu.be/SzzsAD-2unQ

Topics Covered in This Episode:

Perimenopause and menopause hot flashes
Night sweats and sleep disruption
Non-hormonal treatments for menopause symptoms
Cognitive behavioral therapy for hot flashes
Mind-body techniques for nervous system regulation
Soy isoflavones and menopause supplements• Black cohosh safety and effectiveness
SSRIs and SNRIs for hot flashes
Gabapentin for night sweats
Fezolinetant (VEOZAH) explained
Lifestyle changes that reduce hot flashes

Want Personalized Help?

If you're struggling with hot flashes, hormone imbalance, low energy, or other midlife hormone symptoms, I work with women over 40 in my telemedicine practice to create personalized plans using functional medicine, lifestyle strategies, and when appropriate, hormone therapy. Learn more about working with me here: https://reneewellenstein.typeform.com/to/qFyuRF?typeform-source=www.drreneewellenstein.com

DISCLAIMER: Keep in mind, I am not your doctor. This video is for educational and informational purposes only. It is not a substitute for professional medical advice. If you have a specific medical concern, please consult your own personal doctor or healthcare professional.

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