Every woman going through menopause looks for ways to deal with annoying hot flashes. Some women experience them as a simple sensation of light heat, but others have real discomfort, their face turns red and sweats profusely. By making some lifestyle changes, looking for herbal remedies, and practicing a deep breathing technique, you can reduce the severity and frequency of hot flashes. Read on to learn a variety of ways to keep them in check.
Steps
Method 1 of 3: Lifestyle Changes
Step 1. Identify the triggers
Hot flashes often occur as a result of exposure to certain triggers. If you learn to recognize them, you can avoid them or at least reduce their frequency.
- Stress is a typical factor for hot flashes. Manage your stress level through meditation, exercise, and get enough sleep.
- Some foods and drinks can cause hot flashes. Keep your reactions to spicy foods and alcohol in check.
- Being in the sun and the warm months are other common triggers.
Step 2. Dress in layers
When you get a hot flash, you shouldn't have to keep a thick sweater with nothing underneath. Wear a light shirt or tank top with a cardigan or pullover over it, then a coat if it's winter. Check the weather in the morning and make sure you are well prepared for the day by wearing the appropriate clothing.
Step 3. Check the temperature in the house
Keeping temperatures quite low and a ventilated house can help you during these times. Reduce the temperature to the lowest possible degrees, which are still comfortable for you and your family. Keep a fan on, especially at night when a warm bed can make sleeping difficult.
Step 4. Stop smoking
Women who smoke have stronger hot flashes than non-smokers. If you can, quit smoking altogether. If it seems too difficult, at least try to reduce as much as possible during menopause.
Step 5. Practice deep breathing
Studies show that practicing deep breathing can actually reduce the frequency of hot flashes. One particular technique, called rhythmic breathing, appears to be particularly useful. Breathe through your nose and let your diaphragm expand, you should see your belly moving outward. Breathe out deeply through your mouth. Repeat 8 times, take a break, and do it again.
Take yoga or meditation classes to learn more about proper breathing techniques
Method 2 of 3: Diet Changes
Step 1. Avoid caffeine
It is a common trigger for hot flashes and mood swings among menopausal women. Replace it with water when you can. Instead of having coffee or black tea, choose herbal tea or sparkling water with a splash of lemon or lime juice. Also reduce the dark chocolate.
Step 2. Avoid alcohol
Like caffeine, alcohol can make hot flashes and mood swings even worse. When you can, opt for a soft drink. If you still drink alcohol, limit your consumption to no more than one drink per day.
Step 3. Include estrogen in your diet
Plant estrogen can help reduce the severity of this discomfort. Their effect is not as strong as that of human estrogen, but they can still help. You can find them in the following foods:
- Soybeans
- Chickpeas
- Lentils
- Tofu
- Chopped or ground flax seeds
Step 4. Don't eat the spices
Spicy foods are known to trigger hot flashes in many women. Try flavoring the food with lighter condiments, such as basil, chives and oregano, instead of using chilli, curry and other spicy spices.
Method 3 of 3: Medical Treatments
Step 1. Consider hormone therapy
If your hot flashes are severe, hormone treatment can give you some relief. Very low doses of estrogen are usually prescribed to offset the effect of menopause. Talk to your doctor if this is a right choice for you.
Although hormone therapy has proven effective, it has also been linked to a number of serious medical problems, such as breast cancer, heart disease and stroke. Be sure to research thoroughly and discuss carefully with your doctor before choosing this option
Step 2. Consider taking an antidepressant
Some women have found that these drugs help mitigate the symptoms of menopause. If you prefer not to undergo hormone therapy, this may be the right option for your needs.
Step 3. Look for other possible treatments
Some women find relief by taking medications for hypertension or antiepileptics. These have side effects, but they can be workarounds if you prefer not to take hormones or antidepressants.
Step 4. Try natural medicines
If you don't like taking a chemical drug, there are natural medicines that many women have found valid, although there are no definitive studies that attest to their effectiveness. Try one or more of these remedies:
- Actae racemosa
- Evening primrose oil
- Vitamin E
- Acupuncture
