Hot flashes are a direct result of the hormonal fluctuations going on inside the body during menopause. During menopause, the level of estrogen drops and causes your internal body temperature to surge. During a hot flash, your face and upper body feels warmed. Additional hot flash symptoms may include heart palpitation, sweating, dizziness, headache and nausea. Medications, such as hormone replacement therapy, may be recommended by your doctor to relieve hot flashes. However, there are natural treatment methods as well.
Step 1
Reduce your external temperature. If you feel a hot flash coming on, turn on the fan or open a window. If possible, lower the thermostat.
Step 2
Take a few minutes to practice deep breathing. According to the Mayo Clinic website, slow and controlled breathing from the gut can help relieve hot flashes. Take a deep breath and hold for five seconds. As you breathe in, push your ab muscles in. Exhale for five seconds and slowly release the tension in your muscles.
Step 3
Drink a glass of cold water. Savor a cold beverage if you are looking for a way to relieve your hot flashes.
Step 4
Change your diet. Losing weight if you are overweight can help if you are prone to hot flashes. Eating foods low in fat may reduce menopause symptoms over time, reports the Breast Cancer.org website.
Step 5
Spend time each day exercising. According to the Breast Cancer.org website, increasing your activity level can reduce hot flashes and other common menopausal symptoms. Some activities you can do include walking, swimming and cycling.
Step 6
Cool off in a shower. Taking a cold or lukewarm shower can reduce your body temperature.
Tips and Warnings
- Remember to dress in layers to get rid of extra clothing when you experience a hot flash. Never dress in tight and restrictive clothing pieces.
- Avoid smoking or eating foods that trigger hot flashes. Some common trigger foods are caffeinated beverages, alcohol and spicy foods.
