1. Lower the Temperature
Hot flashes strike perimenopausal and menopausal women at any time and last from a few seconds to a few minutes. They can be mild and barely noticeable or so intense they disturb your concentration and daily activities. To minimize the discomfort of hot flashes, keep a glass of ice water or chilled bottle water in your fridge and keep a cloth handy to dip in cool water. Wear layered clothing so you can take pieces off or add them as necessary.
2. Helpful but Controversial
If hot flashes are severe and occupied by other symptoms like vaginal dryness and mood swings, a woman and her doctor may decide to implement hormone replacement therapy. He prescribes medications containing hormones that the body no longer produces to stop painful menopausal symptoms and prevent osteoporosis and colorectal cancer. There's a lot of controversy surrounding HRT, however. Many studies show it may cause blood clots, breast cancer and heart disease. To minimize the side effects of hormone replacement therapy, apply it via a cream or vaginal ring instead of a patch or pill.
3. A Safe Alternative
Dietary supplements some women use to curb hot flashes include black cohosh, an herb member of the buttercup family found in North America. European women have used black cohosh successfully for years to treat hot flashes. It's sold in the States under brand names like Estroven and Rejuvex. These supplements may also contain soy isoflavones, Vitamin E, calcium and other vitamins and minerals known to curb menopausal symptoms. While some women swear by it, others report no difference in symptoms after taking the supplement. Experiment with different brands to see if any of them work for you.
4. Hit the Gym
Take a brisk walk or do aerobic exercises 30 minutes a day a few times a week. Add yoga, meditation and other anti-stress routines to your day. Getting enough exercise will help you fall asleep faster and lessen the night sweats and other disturbances that are part of menopause.
5. Eat Better to Keep Cool
Hot flashes increase in severity and number when you eat spicy food or drink coffee, alcohol, black tea or soda. Smoking also bolsters menopausal symptoms, so get the no-nos out of your diet and put the kibosh on your hot flashes. Replace them with foods containing phytoestrogens, or plant estrogens, like yams, carrots, apples and potatoes. Drink soy milk instead of cow milk and use soy as a substitute for eggs and cheese.
