1. Investigate Acupuncture
Many women have found relief from hot flashes through acupuncture, part of an ancient Chinese healing system that involves inserting thin needles into specific points on the body. A 2006 study showed that menopausal women who received acupuncture treatments had a 28 percent reduction in the frequency and severity of nighttime hot flashes.
2. Consider Medication
Estrogen therapy is an effective treatment for hot flashes, although it can come with side effects including blood clots, cardiovascular disease, stroke and a slight increase in the risk of breast cancer. Antidepressants may also be given for hot flashes. Some women have found relief through natural progesterone creams, which can help relieve hot flashes by balancing the hormonal system.
3. Keep Cool
Keep your body cool to avoid triggering hot flashes. Having a ceiling fan or even a hand-held fan can be useful to help you quickly cool off. Dressing in layers makes cooling off easy, even if it is cold outside and warm clothes are necessary. When possible, keep windows open for ventilation. Drinking ice water can cool off the entire body.
4. Relax and Unwind
Stress can make any condition worse, including menopause. Many women find relief from hot flashes through meditation, relaxation techniques, yoga and massage. Even when these methods don't completely relieve hot flashes, they can help you cope with them more effectively.
Slow, controlled deep breathing has been shown to decrease stress and hot flashes. Practice it by filling your lungs to capacity, holding your breath for a few seconds and then exhaling just as slowly. Aim to practice your deep breathing for five minutes twice a day, or whenever you feel the beginnings of a hot flash.
Being active is an effective way to combat stress and is essential for good health during menopause. If you don't have an exercise routine in your life, start by making small adjustments, like walking to the store instead of driving, choosing the stairs over the elevator or walking around the block after dinner. Build up to doing 20 to 30 minutes of low-impact aerobic activity, such as walking, swimming or biking, five to seven days per week. Taking a yoga or Pilates class can be an excellent way to combine low-impact exercise with stress-reduction techniques.
5. Take Supplements With a Grain of Salt
Dietary supplements such as soy, red clover, vitamin E, black cohosh, wild yam, maca, false unicorn, chaste tree, damiana, dandelion and dong quai are all among traditional or purported remedies for hot flashes. However, while some women swear that herbal remedies are effective, no large-scale clinical studies have proven these herbs to have any effect, and some may have potentially harmful side effects. Soy and red clover, for instance, contain isoflavins, which can mimic the action of estrogen in your body to some extent. While it is generally safe to consume moderate amounts of isoflavins, overconsumption may increase the risk of cancer in some individuals.
This isn't to say there aren't any promising supplements on the horizon. A recent small-scale Mayo Clinic study, for instance, found evidence that eating 2 tbsp. of flaxseed two times per day can help reduce hot flashes. You can introduce flaxseed into your diet by sprinkling a small amount on yogurt or cereal.
Be sure to tell your doctor if you've decided to try supplements. Together, you can weigh their potential side effects and benefits.
