What To Know About Hot Flashes & Menopause, According to TCM

Hot flashes often appear without warning, disrupting our day and leaving us flushed, overheated, and uncomfortable. If you’ve woken at night drenched in sweat, you know they can also appear as night sweats, pulling us out of deep sleep, leaving us exhausted and longing for relief. Understandably, these experiences can affect mood, focus, and even confidence, making us feel uneasy in our own bodies. As the most common symptom of menopause, many (more than 75% of women) know hot flashes all too well. However, these vasomotor changes don’t have to define this stage of life. Both modern research and Traditional Chinese Medicine (TCM) offer insight into why hot flashes arise during menopause and how to find balance. By understanding the shifts happening in the body — and supporting them with nourishing Yang Sheng practices and mindful lifestyle choices — it’s possible to ease their intensity and restore balance to the body. 

Understanding Hot Flashes: What’s Happening in the Body During Menopause 

Hot flashes are vasomotor symptoms most often experienced by women in their 40s and 50s, as the body transitions into menopause, our “second spring”. This occurs due to declining estrogen levels and hormone imbalances, which heighten sensitivity in the hypothalamus — the part of our brain that regulates temperature. As a result, even subtle fluctuations in temperature confuse our internal thermostat, leading our body to believe it’s overheating. This triggers the symptom that most women in menopause dread: a hot flash. While the experience can differ from woman to woman, these uncomfortable episodes often cause flushing of the skin, increased sweating, a rush of heat to the upper body, and for some, even heart palpitations and feelings of anxiety. 

Hot flashes could last anywhere from a few seconds to several minutes, and for most, tend to occur at least once a day. However, if you’re only experiencing a single daily hot flash, consider yourself lucky! For nearly a third of menopausal women, these surges are far more frequent — occurring more than ten times a day, or even hourly. 

That said, if you’re experiencing hot flashes, you don’t have to suffer in silence. With the right support, these uncomfortable surges can be managed, and maybe even viewed from a positive light — one that reframes hot flashes as your body’s cry for balance, rest, and deeper nourishment.

Hot Flashes: A TCM Perspective on Menopause 

In Traditional Chinese Medicine, hot flashes are understood to be a result of an imbalance between Yin and Yang energies, most often tied to the natural decline of Kidney Yin. However, to understand this, it’s essential to understand the life cycle according to Chinese Medicine. 

As women age, Kidney energy — known as Jing or Essence — naturally declines as part of the body’s seven-year aging cycles. 

The first phase of life (from birth until age 28) is all about building Jing and blood, strengthening the organs, and preparing for reproductive years. It’s here where vitality peaks and energy feels plentiful. 

From age 28 to 35, however, the first signs of Jing depletion subtly begin. By age 42, this gradual decline becomes more pronounced, as the body starts to show signs of maturation — changes in energy, swallowing of skin, thinning or greying of hair, and even disruptions in sleep patterns. Around age 49, (the 7th seven-year cycle), this gradual depletion becomes more noticeable, marking the transition into menopause. 

As described in the Huang Di Nei Jing Su Wen, a classical text of Chinese medicine: 

“At forty-nine, the Conception Vessel (Ren Mai) is empty, the Penetrating Vessel (Chong Mai) is diminished, the Heavenly Waters (Tian Gui) are exhausted, the flow of the Earthly Way [menstruation] stops, and the body becomes old and feeble, and she can no longer conceive.” 

The meaning is that, by age 49, the Conception and Penetrating Vessels — meridians deeply tied to reproduction and hormonal balance — begin to wane, signaling the close of fertility. As a result, the Heavenly Waters (Tian Gui) become depleted, marking the decline of Kidney essence. While this may seem like a chapter we want to avoid, in Chinese medicine, it’s actually something to celebrate. Through this ancient text, we can appreciate the deep respect given to the body’s transitions and the natural rhythm of aging. This isn’t seen as an ending at all, but actually as a renewal — our “Second Spring” — the body’s next season of life. 

Of course, this transition into menopause isn’t without its challenges. For many, the most intense and frustrating of these symptoms are the heat surges and night sweats we know as hot flashes. 

Kidney Yin Deficiency and the Heat of Menopause 

How are hot flashes manifested as a result of Kidney Yin deficiency? 

As the Yin of the Kidneys decline with age, there’s less cooling, nourishing energy available to balance the body’s Yang, our warming, active energy. In turn, Yang becomes relatively excessive, leading to the generation of internal heat. This Yin–Yang imbalance is what leads to

the hallmark symptoms of menopause — hot flashes, night sweats, disrupted sleep, restlessness, and irritability. Without question, these symptoms can feel crippling. However, what if you could think about your menopausal symptoms as an opportunity to better understand your body? It’s in this space of listening and care that the path to your “Second Spring” begins. 

Understanding The “Second Spring”: Menopause as Renewal Why is menopause considered a “Second Spring?” 

The “Second Spring” is how Traditional Chinese Medicine reframes menopause — not as the end of a chapter, but as the quiet beginning of another. If you think about your fertile years, it was likely a season of giving — a time when so much of your Jing and Qi, your deepest reserves of energy, flowed outward. Whether through childbearing, raising families, building careers, or caring for others, those younger years often demanded that you place everyone else’s needs ahead of your own. As women, it’s in our nature to give. And in this new season, we’re still giving, but this time to ourselves. While it may feel uncomfortable to slow down, turn your energy inward, and prioritize self care, doing so creates the space to nourish your Yin and find a more harmonious rhythm in this new chapter of life. 

And if you’re looking for relief from menopausal symptoms like hot flashes, this inward shift isn’t just restorative — it’s essential. By nourishing Yin and replenishing your reserves, you help calm the internal heat that drives hot flashes, night sweats, and restless sleep. The best part? These practices work systematically, helping to soothe the nervous system, support longevity, calm stress, and slow the visible and internal signs of aging. 

Your Yang Sheng Lifestyle Guide for Managing Hot Flashes 

Yang Sheng means “nourish life” — it’s a term used to express the practice of creating balance through mindful, daily choices that support long-term vitality and well-being. These simple, intentional practices — from how you rest and eat to the way you move and care for your mind — can help bring balance to this new season of life. Here’s how to apply the principles of Yang Sheng to ease hot flashes, nourish Yin, and feel confident in your body during menopause. 

#1 Take Time to Recharge 

When’s the last time you allowed yourself to rest? And not just collapsing after the end of a long day — but true rest, the kind where you intentionally create space to recharge? In TCM, rest is one of the most powerful ways to nourish Yin, tonify the Kidneys, and calm the nervous system, all of which are essential for reducing the intensity and frequency of hot flashes. Yet, nearly 3 in 4 women experience burnout, and few get adequate sleep. If you’re hesitant to set aside time for rest, know that it doesn’t have to mean stepping away from your responsibilities or planning an elaborate retreat. It can be as simple as building small rituals into your day: a short morning meditation, a tech-free walk, or a few minutes of deep breathing before bed.

Some of our favorite forms of rest also include: 

• Lying down with a YINA sheet mask in the evening 
• An afternoon nap (especially during the hours of 1-3 PM or 3-5 PM to support the small intestine and bladder, the yang pairs to the heart and kidney) 
• Sneaking in a 20-minute snooze with a red light therapy face mask 
• Taking a 24-hour break away from the phone 
• Creating a consistent bedtime routine and avoiding blue light at night 

#2 Focus on Hydrating, Cooling Foods 

In Chinese Medicine, we consider more than just the nutrient density of the food. We consider their internal properties (such as taste and temperature), and how they affect the body. This is particularly important during menopausal hot flashes, as what you eat can either fuel internal heat or help cool and nourish the body. The good news is that focusing on foods that are hydrating, Yin-nourishing, and naturally cooling can help balance the relative excess of Yang that drives hot flashes and night sweats. 

Some of the best cooling foods for menopausal hot flashes include: 

• Melons and squashes (particularly in the summer months) 
• Cooling leafy greens like spinach and bok choy 
• Water-rich vegetables like cucumber and celery 
• Cooling herbal teas like mint or chrysanthemum 

#3 Prioritize Yin & Blood Nourishing Foods 

While cooling, hydrating foods help calm internal heat, eating a Yin and blood-nourishing diet is what supports long-term balance during menopause. Why? Because in TCM, our diet is one of the best ways to nourish post-natal qi, thereby helping to replenish the body’s reserves. Focusing on foods that nourish Yin and blood helps rebuild what time and stress gradually deplete, creating a foundation for balance, longevity, and in turn, fewer heat surges. 

Here are some dietary staples that nourish Yin and blood to keep on hand. Add them to soups and broths, congee, oatmeal bowls, or even baked goods. 

• Black sesame seeds 
• Goji berries 
• Tofu, tempeh, or even better natto 
• Red jujube dates 
• Bone broth 
• Cooked leafy greens and root vegetables (like kale, sweet potato, and carrots) ● Seaweed 

RELATED: Tremella Snow Fungus Soup Recipe

#4 Balance Your Blood Sugar 

If you’ve got a sweet tooth — listen up. Did you know that blood sugar imbalances can exacerbate menopausal symptoms like hot flashes? Research shows a direct link between elevated blood sugar and hot flashes, where women who have higher levels of insulin resistance experience more frequent and severe hot flashes and night sweats. While excess sugar can impact individuals of any age, it’s particularly problematic in menopausal years. Declining estrogen and progesterone make our cells more resistant to insulin, meaning the body has a harder time regulating blood sugar levels. So if you’re snacking on processed or refined sugars, chances are you’re intensifying your hot flashes and night sweats. However, this doesn’t mean you have to give up sweets entirely! It just means you have to be mindful of the types of foods you’re consuming and look for healthier alternatives. 

Here are some ideas: 

• Snack on Medjool dates stuffed with walnuts and goji berries 
• If you’re sweetening your food, opt for honey instead of refined sugars
• Pair simple carbs with healthy fats and protein to prevent a blood sugar spike
• Aim to eat protein and healthy fats with every meal and snack 
• Add nut butter and fresh berries to your oatmeal bowl 
• Bake an asian pear and enjoy it with a drizzle of honey and goji berries 
• #5 Incorporate Mindful Movement 

Our society often associates intensity with effectiveness — faster runs, heavier lifts, higher intensity, longer workouts. But during menopause, this “go hard or go home” mindset can actually deplete Yin, spike cortisol, worsen hot flashes, and disrupt sleep. Mindful movement, however, offers a gentler, more supportive approach — and yes, it can be just as effective! 

Calming practices like Tai Chi, Qi Gong, yoga, or even slow, meditative walks help regulate Qi, calm the nervous system, and restore balance between Yin and Yang. These forms of exercise are not only easier on the body, but they’re also preventative, helping to support the health of the Kidneys now, and in years to come. If you’re currently sweating buckets in Bikram yoga, going to 6 am HIIT classes, or working out until you’re depleted, consider trying some of these restorative practices — your body, your mind, and your menopausal symptoms will thank you! 

#6 Reduce Stress & Calm Your Shen 

In TCM, the Shen (i.e. your spirit) is housed in the Heart. When stress, anxiety, or overwork become a constant part of your day, the Shen can become disturbed and symptoms like restlessness, hot flashes, and disrupted sleep can become pronounced. From a modern perspective, we attribute this to elevated cortisol levels, which keep the body in a heightened state of stress. This constant stress state not only disrupts the body’s ability to regulate temperature (making hot flashes more intense), but it also interferes with hormone balance, sleep quality, mood, and even longevity.

Of course, we can’t always control stress. However, we can control the way we respond to (and plan for) it. Here are some gentle Yang Sheng practices that can make a profound difference in your day: 

• Five minutes of breathwork or meditation per day
• Evening tea rituals before bed, such as sipping on a cooling cup of chrysanthemum tea
• Facial gua sha in the morning or evening to reduce inflammation and ease body tension.
• Get some sun first thing in the morning, before looking at digital devices.
• Adding adaptogenic herbs like reishi or he shou wu (fo-ti) to support your nervous system 

#7 Develop a Skin Care Ritual 

You may be wondering how caring for your skin can help calm hot flashes and ease menopausal symptoms — and that’s a good question. But in TCM, the skin is a reflection of internal balance — and rituals that nurture the skin also help soothe the nervous system, support longevity, and nourish Yin. Not only is developing a skin care routine a chance to slow down, but when chosen mindfully, it becomes a way to support your body’s unique needs. 

For example, if heat and redness are a daily struggle, incorporating gua sha with YINA’s Fortify Botanical Serum can help release stagnation and calm inflammation. 

If your skin leans dry or depleted, layer on Hydracloud Cream after toning with the Essential Mist and Botanical Serums to help replenish moisture and restore balance from the outside in. 

Learn more about our botanicals here! 

#8 Seek Acupuncture & Herbal Therapy 

If you’re not already seeing an acupuncturist, this is your sign to book an appointment! Acupuncture is one of the best ways to calm your nervous system, balance your hormones, and support longevity. In fact, research has shown its ability to reduce the frequency of hot flashes, support sleep, and even promote a parasympathetic state. Plus, if your acupuncturist prescribes herbal medicine, you’ll gain an added layer of support tailored specifically to your body’s needs. This can help address not only the symptom of menopause, but also the root cause of what’s manifesting in your body. 

Finding Balance in the Heat of Change 

While this season can feel rough, know that you’re not alone — there are so many ways to support your mind and body. By leaning into mindful Yang Sheng practices and tuning into your body’s needs, you can ease the intensity of hot flashes and enter your Second Spring with confidence.