Written by: Beverly Nevard
February 29, 2023
Menopause is a natural stage in a woman’s life that typically occurs between the ages of 45 and 55. One common symptom that many women experience during menopause is hot flashes. Hot flashes are sudden feelings of intense heat that can cause sweating and discomfort.
While they can be bothersome, there are several ways to help relieve hot flashes and make this transition period more manageable.
In this article, we will explore the seven best ways to relieve hot flashes during menopause.
- Dress in layers: One of the simplest ways to manage hot flashes is to dress in layers. Wearing lightweight, breathable fabrics like cotton can help regulate body temperature and make it easier to remove or add clothing as needed when a hot flash strikes.
- Stay cool: Keeping your environment cool can also help alleviate hot flashes. Use fans or air conditioning to maintain a comfortable temperature in your home or workplace. Additionally, carrying a handheld fan or cold pack with you can provide instant relief when a hot flash occurs.
- Practice relaxation techniques: Stress and anxiety can trigger hot flashes, so practicing relaxation techniques like deep breathing, meditation, or yoga can help reduce their frequency and intensity. Taking time to relax and unwind can also improve overall well-being during menopause.
- Stay hydrated: Drinking plenty of water throughout the day can help regulate body temperature and reduce the likelihood of experiencing hot flashes. Avoiding caffeine and alcohol, which can exacerbate hot flashes, and opting for water or herbal teas instead can also be beneficial.
- Maintain a healthy diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help manage hot flashes. Certain foods like spicy foods, caffeine, and sugar can trigger hot flashes, so avoiding or limiting these can help alleviate symptoms.
- Exercise regularly: Regular physical activity can help reduce the frequency and severity of hot flashes during menopause. Activities like walking, yoga, or swimming can improve circulation, reduce stress, and promote overall well-being. Aim for at least 30 minutes of moderate exercise most days of the week to experience the benefits.
- Consider alternative therapies: Some women find relief from hot flashes through alternative therapies like acupuncture, herbal supplements, or biofeedback. While more research is needed to confirm their effectiveness, these options may be worth exploring for those seeking additional relief from hot flashes.
In conclusion, hot flashes are a common symptom of menopause that can be managed with lifestyle changes and self-care strategies. By dressing in layers, staying cool, practicing relaxation techniques, staying hydrated, maintaining a healthy diet, exercising regularly, and considering alternative therapies, women can find relief from hot flashes and navigate this transition period more comfortably.
References:
- Mayo Clinic. (2021). Menopause. https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397
- National Institute on Aging. (2021). Menopause. https://www.nia.nih.gov/health/menopause
- North American Menopause Society. (2021). Menopause 101: A primer for the perimenopausal. https://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/menopause-101-a-primer-for-the-perimenopausal
- National Center for Complementary and Integrative Health. (2021). Menopausal Symptoms. https://www.nccih.nih.gov/health/providers/digest/menopausal-symptoms 5. American College of Obstetricians and Gynecologists. (2021). Menopausal Symptoms. https://www.acog.org/womens-health/faqs/menopausal-symptoms-and-treatment-what-you-need-to-know
Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of HealthBuzz Hotline or its staff.
