Hot flashes are one of the more uncomfortable symptoms of menopause. Flashes may start slowly, but before long the intense heat spreads throughout your body, leaving you sweaty and flushed. Some people may also experience dizziness, rapid heartbeat, fatigue or weakness in conjunction with hot flashes. While you may not be able to completely avoid having hot flashes, there are some steps you can take to decrease their occurrence while increasing your comfort level.
Step 1
Identify your hot flash triggers. Keep a diary for a week to determine what stimuli, such as spicy foods, stress, cigarette smoking, overly warm rooms, caffeine or alcohol, bring on the hot flashes. Note the times that you have a hot flash and what you ate or did just before the hot flash occurred. Once you determine which things are more likely to cause hot flashes, you can make appropriate lifestyle changes.
Step 2
Dress in layers during the fall and winter. At the first sign of a hot flash, shed the outer layer of clothing to prevent overheating.
Step 3
Keep your home cool during the day and night. Use air conditioners and fans during the summer, and program your thermostat to automatically decrease the temperature of your home at night.
Step 4
Wear cotton pajamas or nightgowns and use cotton sheets if you experience hot flashes at nights. Cotton and other natural fibers help prevent overheating.
Step 5
Exercise regularly or try yoga, massage or other relaxation techniques to reduce hot flashes. The Mayo Clinic recommends using exercise or relaxation techniques even if these methods don't decrease hot flashes because relaxation techniques can help reduce sleep problems associated with menopause.
Step 6
Alter your breathing to decrease hot flashes. Take a deep breath in through your nose and release the breath slowly through your mouth. Repeat the process until you begin to feel relaxed.
Step 7
Drink cool water or other beverages when you feel a hot flash coming on. Keep water on your desk at work and near your bed at night.
Tips and Warnings
- If hot flashes are a problem during the night, the North American Menopause Society recommends keeping a frozen cold pack under your pillow. Turn your pillow throughout the night to ensure that your pillow stays cool. Ask your doctor for help if home remedies don't decrease your hot flashes. Hormone treatments may be helpful in decreasing hot flashes. Drugs normally used to treat high blood pressure, seizures or depression can also be used to treat hot flashes.
