According to the Mayo Clinic, three out of four women experience hot flashes during menopause. A hot flash can be very uncomfortable and disrupt daily activities. It is an intense feeling of warmth and flushing that can spread throughout the body, last for several minutes and occur several times a day. Because they are thought to be caused by a deficiency in estrogen, traditionally they have been treated with hormone replacement therapy, a synthetic form of estrogen. However, many women today are looking for natural, alternative cures instead.
Dietary Changes
Certain foods can trigger hot flashes. While coffee and wine can be nice treats, they can dilate blood vessels, making hot flashes worse. Non-alcoholic drinks and decaffeinated teas and coffees are better choices. Hot foods such as soup and spicy foods with cayenne and peppers can also trigger hot flashes, so stay away from these too.
Isoflavones
Isoflavones are natural phytoestrogens found in plant-based foods, such as soy. Adding soy to your diet is thought to have a natural estrogen-like effect and can help relieve hot flashes. It is found in products such as tofu, soymilk and soybeans. Other plant-based foods to eat regularly include vegetables, fruits, whole grains, nuts and legumes.
Daily Exercise
Aiming for 30 to 40 minutes of cardiovascular exercise each day can reduce hot flashes and help treat other menopausal symptoms, including weight gain, fatigue, sleep problems and bone loss. Exercise will also increase endorphins, which can elevate mood and relieve the depression often found in menopausal women.
Relaxation
Stress is thought to be a major trigger in hot flashes. Incorporating regular yoga, massage, meditation, visualization, hypnosis or deep breathing exercises can relieve tension and daily stress. When you feel calm, your body is less likely to react negatively under pressure. Maintaining a peaceful demeanor can also lessen the effects of hot flashes when they do occur.
Cool Baths
Hot showers and baths can stimulate the skin and trigger a hot flash. Cool baths have the opposite effect by lowering your body temperature and soothing your skin, so try these when a hot flash occurs.
