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How to Make a Hot Flash Cooling Spray

Cooling sprays are a safe, easy, and effective way to relieve the discomfort of hot flashes associated with menopause.


  • Step 1: Add rose water to spray bottle Add 1/4 cup rose water to the spray bottle.
  • TIP: Check the bottom of the bottle to make sure it's made of PET plastic; essential oils can eat away at softer varieties.
  • Step 2: Add essential oil Add eight drops of an essential oil.
  • TIP: Too much peppermint may make you hotter, rather than cool you down.
  • Step 3: Shake Shake your mixture vigorously prior to use.
  • Step 4: Spritz Spritz yourself liberally when necessary and you’ll be as cool as a cucumber!
  • FACT: Up to 80 percent of American women experience hot flashes.

You Will Need

  • A plastic spray bottle
  • Rose water
  • Lavender or peppermint essential oil

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