Although hot flashes can affect anyone from time to time because of stress and overheating, the Mayo Clinic reports that three out of four women experience hot flashes while going through menopause. A number of treatment options are available for the sudden heat surges, but many women find ways to avoid hot flashes the natural way.
Step 1
Let them run their natural course. Doctors at the Mayo Clinic report that hot flashes don't have to be anything but a minor annoyance if you have the right attitude about them. Hot flashes tend to dissipate faster when they are not given any extra attention. Hot flashes in menopausal women will eventually stop when the natural life transition is over.
Step 2
Stay cool. Use a fan or run the air conditioner to avoid rising body temperatures, which can trigger hot flashes. Keep air flowing with open windows and dress in layers so that when you feel warm you can preempt a hot flash by removing a layer. Drink something cold if you feel your core begin to heat up.
Step 3
Relax and take a deep breath. Stress and nervous energy are other sources of hot flashes that can be prevented. Practice yoga or meditation techniques that you can use when you feel nervous or anxious. The Mayo Clinic reports that deep, abdominal breathing actually reduces the number of hot flashes that women experience in a day. Paced breathing exercises, performed twice a day for 15 minutes, can decrease hot flash activity.
Step 4
Take flaxseed to cut down on the number of hot flashes. Researchers at the Mayo Clinic have found promising results in studies using the high-fiber supplement. Although flaxseed can cause bloating and diarrhea because of its high fiber content, it can be neutralized and remain effective by mixing it with yogurt or fruit and drinking plenty of water.
Step 5
Exercise regularly for 20 to 30 minutes at least three times week. Doctors at the Ohio Department of Health advise menopausal women that exercise reduces hot flashes because it decreases the amounts of certain hormones that cause the heat rushes, nourishes the hypothalamus and raises endorphin levels that tend to fall during hot flashes.
Tips and Warnings
- Avoid hot and spicy foods, as they are known to trigger hot flashes. Learn your triggers and stay away from food that consistently turns up your internal thermostat.
- Don't smoke. Smoking increases the number of hot flashes in a day, reports the Mayo Clinic, and causes a number of other complications from heart disease to osteoporosis and poor circulation.
Things You'll Need
- Fan
- Air conditioner
- Cold drinks
- Flaxseed
