While people can experience the flushing and sudden burst of heat that rises through the body for a number of reasons, doctors at the Mayo Clinic report that three out of four women in various stages of menopause will have hot flashes. Many women choose to take hormone replacement therapy to treat the symptoms of menopause, but if the hot flashes are not too intense and don't disturb your everyday activities too much, it can be useful to learn how to control hot flashes with natural remedies.
Step 1
Dress in layers so that you can easily react when you feel your body temperature rising. By taking off heavy layers, you can sometimes stop a hot flash in its track and minimize the effects of the surge.
Step 2
Learn the triggers that usually set off a hot flash. They vary for everyone. Some people get a hot flash from eating spicy foods, while others can trigger s heat surge when they take their first sip of hot coffee or tea.
Step 3
Practice relaxation techniques, such as deep breathing. Doctors at the Mayo Clinic report that relaxation can help reduce the stress and mood swings often brought on by hot flashes and that by pacing the level of your breaths twice a day, you can actually reduce the number and severity of the hot flashes.
Step 4
Exercise regularly to decrease the number of hot flashes you experience and to improve overall mood and well-being. Doctors at the University of Maryland Medical Center reports that weight-bearing exercises, such as walking, also help to reduce bone loss, another common side effect of menopause.
Step 5
See an acupuncturist for treatments that have been known to help relieve the symptoms of menopause. Doctors at the University of Maryland Medical Center report that acupuncture is especially helpful in reducing hot flashes and controlling mood swings that often accompany menopause.
Tips and Warnings
- Try including some soy products in your diet. Doctors at the University of Maryland Medical Center report that soy-based foods, such as tofu, have been found to reduce hot flashes in menopausal women.
- Be careful about the herbal supplements that often are touted as hot flash cures. Researchers at the University of Maryland Medical Center report that findings are mixed on the variety of herbs used to treat menopause symptoms. For example, while red clover is a popular herbal treatment for hot flashes, the addition of isoflavones in the diet may put women at a higher risk for breast cancer in the same way that added estrogen supplements can do. Researchers recommend that soy and other herbs known to help with hot flashes, such as flaxseed, be taken through food products rather than supplements to reduce any side effects or health risks.
