As a symptom of menopause, hot flashes are a result of changing hormone levels experienced by most women to greater or lesser degrees. Reducing or even eliminating this uncomfortable occurrence through natural means simply involves common-sense techniques and clinically accepted practices. Regaining normalcy amid the internal chaos experienced by one's body is a direct result of identifying and then avoiding triggers of this condition. Using natural remedies for hot flashes is a method that women with this condition may decide to explore.
Step 1
Dress in layers. Wear cotton fabric whenever possible for its wicking characteristic. Shed layers as needed and replace them if chilled.
Step 2
Practice deep breathing exercises throughout the day, including holding a deep breath for 30 seconds and then exhaling slowly. This training helps regulate your body's temperature and slows metabolism, thus generating less heat.
Step 3
Avoid walking outside on hot, sunny days. Indoor activities in a cooler environment reduce the chance of overheating.
Step 4
Hydrate yourself by drinking ice water to assist your body in the cooling process.
Step 5
Avoid spicy foods, alcohol and caffeine, each of which can adversely affect your metabolism and trigger a hot flash.
Step 6
Exercise such as walking, jogging or bicycle riding will assist your body by burning fat, which, if in excess, may interfere with the body's ability to regulate heat.
Step 7
Take a cool shower before bed to help lower your body temperature in preparation for sleep.
Step 8
Cool down your environment whenever possible by turning the air conditioner thermostat a little lower than where you normally set it. Sleep in cotton pajamas or nightgown and stay under the covers. If awakened by a hot flash simply remove the covers and use them again if chilled.
Step 9
Take a natural ingredient such as black cohosh, which mimics the effects of estrogen that your body no longer produces.This may help to stabilize your body temperature.
Tips and Warnings
- Keep a cup of ice chips readily available throughout the day.
- Avoid wearing turtlenecks and tight-fitting clothing. Avoid exercise for at least three hours prior to retiring for the night. Avoid taking black cohosh if you are experiencing menstrual flooding or if the possibility of pregnancy exists.
Things You'll Need
- Cotton clothing
- Ice
- Black cohosh tablets
