Menopause brings a number of uncomfortable symptoms. One of these is hot flushes, or more commonly called, hot flashes. No one knows why women experience these, yet 75 to 80 percent of women have hot flushes in the United States, according to the Association for Applied Psychophysiology and Biofeedback. A hot flush is an increase in body temperature that lasts from 30 seconds to a minute, several times a day and night.
Calmness
Stress is one of the triggers that cause hot flashes. Women who have a difficult time coping with stress experience more hot flashes, according to a study at Massachusetts Medical School, which was published in the September 2006 issue of "Menopause." Researchers found that women with seven or more hot flashes per day could reduce them by attending a class for "mindfulness-based stress reduction." The class taught students to be mindful, or aware of situations that cause stress, and to stay calm and relaxed. Just being aware reduced the number of incidences. The severity of the hot flushes among the students decreased by 40 percent over an 11-week period.
Exercise
Exercise reduces stress and diminishes hot flushes. Women often experience more restful sleep and fewer hot flushes with some form of exercise, though not too close to bedtime. Walking, yoga, tai chi, swimming and hiking are all possibilities that lessen the severity of menopausal symptoms, according to The North American Menopause Society.
Cool Temperature
A woman who has hot flushes should use a fan or air conditioner especially at night. Women sleep better when room temperature is not too hot, which can trigger a hot flush. Cotton sheets and light bedding and sleepwear help diminish hot flushes. The North American Menopause Society recommends putting a frozen cold pack under the pillow. Turning the pillow over during the night provides a cool sensation when overheated. A glass of cool water to sip also brings relief during the night.
Isoflavones
Isoflavones are weak, plant-derived estrogens, called phytoestrogens, which are found in foods such as tofu, tempeh or any soy product. Chinese Medicine News reported that hot flushes were reduced by 57 percent when women drank a soy-based drink supplying 60 mg isoflavones, daily.
Deep Breathing
The National Institute on Aging recommends that women try deep breathing to reduce the number and intensity of hot flushes. This involves inhaling deeply and exhaling at an even pace. At the beginning of a hot flush, breathing in through the nose slowly and then exhaling through the mouth relaxes and reduces the intensity of the hot flush.
References
- Association for Applied Psychophysiology and Biofeedback: Menopausal Hot Flashes
- "Menopause": A Pilot Study of Mindfulness-Based Stress Reduction for Hot Flashes
- The North American Menopause Society: Menopause
- Chinese Medicine News: Soy Cuts Hot Flashes, Night Sweats of Postmenopausal Women
- National Institute on Aging: What You Can Do for Hot Flashes and Other Menopausal Symptoms
