Hot flashes are commonly associated with the transitional period in a woman's life called menopause. Menopause is a natural way of life and does not require medication. Sometimes the symptoms that go along with menopause are bothersome and do require intervention. Alteration in lifestyle behaviors may help to manage unpleasant symptoms and can contribute to healthy aging.
Keep Cool
Hot flashes, also referred to as night sweats, are vasomotor symptoms generated by the expansion of blood vessels. This increases the body's core temperature, which then results in hot flashes. The Mayo Clinic recommends dressing in layers when coping with a hot flash. The extra clothing can be removed to help cool down the body. Use bedding at night that is light, so the body can get adequate ventilation. Allow fresh air in through an open window or turn on an air conditioner; this can help with lowering the body temperature. Sipping on a cold drink may also help to alleviate a hot flash.
Food and Beverage Choices
Hot and spicy foods, as well as caffeine and alcohol, can prompt a hot flash. The National Institute on Aging recommends keeping a written record about what activity was done prior to a hot flash. This may help to cope with hot flashes by revealing what dietary or beverage choice was consumed and to avoid it in the future.
Relaxation and Deep Breathing
Stress reduction through relaxation from preforming yoga or meditation has been effective in relieving hot flashes as reported by the Mayo Clinic. Deep breathing, or paced respiration, can be done at the beginning of a hot flash. This consists of deep and slow abdominal breathing, usual done for 15 minutes at a time.
Relaxation and deep-breathing may not completely suppress a hot flash, but the benefits of implementing these techniques may help to reduce sleep disturbances that can occur with menopause.
Quit Smoking
Smoking has been connected with an increase in hot flashes. Smoking cessation may help to reduce hot flashes, along with other serious health conditions, such as heart disease and cancer.
Hormone Replacement Therapy
Medication can be given as a way to cope with hot flashes. The hormone estrogen may be given alone or given in combination with progesterone. The type and amount of the hormones vary from woman to woman and depend on what the doctor recommends.
Alternative Medicine
Dietary supplements such as soy, black cohosh and wild yam contain natural hormones and may help to alleviate menopausal symptoms, including hot flashes. The supplements do contain natural hormones, but there is a possibility that an interaction can occur with other supplements or prescription medication being taken. The National Center for Complementary and Alternative Medicine recommends discussing alternative therapy with a doctor before you start treatment.
