According to the Mayo Clinic, as many as three out of four women experience hot flashes during menopause. A hot flash can be uncomfortable and disrupt daily activities. It is an intense feeling of warmth and flushing that can spread throughout the body and last for several minutes. Hot flashes are caused by a deficiency in estrogen, which is common during menopause. Traditionally, they have been treated with hormone replacement therapy, a synthetic form of estrogen. However, many women today are looking for alternative cures, including lifestyle adjustments and natural remedies.
Step 1
Learn to relax. Stress is thought to be a major trigger in hot flashes. Incorporate regular yoga, massage, meditation, visualization, hypnosis or deep breathing exercises to relieve tension and daily stress. When you feel calm, your body is less likely to react under pressure. Maintaining a peaceful demeanor can also lessen the effects of hot flashes when they occur.
Step 2
Watch what you eat. Certain foods can trigger hot flashes. Coffee and wine can dilate blood vessels, making hot flashes worse. Nonalcoholic 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.
Step 3
Add soy to your diet. According to the Mayo Clinic, "Women in Asian countries, where soy is a regular part of the diet, are less likely to report hot flashes and other menopausal symptoms than are women in other parts of the world." That could be because soy is an isoflavone, which is thought to have natural estrogen-like effects and can help relieve hot flashes. It is found in products like tofu, soy milk and soybeans. Other plant-based foods to eat regularly include vegetables, fruits, whole grains, nuts and legumes.
Step 4
Stay cool. Hot showers and baths can stimulate the skin and trigger a hot flash. Cool baths have the opposite effect, lowering your body temperature and soothing your skin. Dressing in light layers can also help because you can easily remove outer layers when a hot flash strikes.
Step 5
Try Chinese medicine. According to breastcancer.org, "Chinese medicine has a long tradition of treating hot flashes. There are all kinds of hot flashes, and the Chinese have descriptions for all of them." Treatments typically include acupuncture and herbal teas. After an evaluation, your doctor can recommend specific remedies that may work for you.
