5 Effective Tips for Managing Hot Flashes

Hot flashes are one of the most common symptoms of perimenopause and menopause, affecting many women as they navigate this significant life stage.
While they can be uncomfortable, there are practical ways to manage them and improve your overall well-being.

What Are Hot Flashes?

Hot flashes, sometimes referred to as hot flushes, cause a sudden sensation of heat, often concentrated around the face, neck, and chest. These episodes may last from 30 seconds to five minutes and are frequently accompanied by flushing and sweating.

Night sweats, a related phenomenon, can disrupt sleep and leave you feeling exhausted. Hot flashes result from hormonal shifts during perimenopause and menopause, particularly due to changes in estrogen and progesterone levels.

Other common triggers can cause hot flashes including stress, certain food and beverages, overly warm environment, fatigue and lack of sleep.

Tip #1: Reduce Stress

Stress is a common trigger for hot flashes. The more stressed you are, the more likely you are to experience these sudden heat surges. Research indicates that women with higher mindfulness scores tend to have fewer hot flashes. Incorporating stress-reduction techniques like meditation, deep breathing, and nature walks can make a significant difference. For those new to mindfulness practices, try starting with just five minutes a day. Even a brief session can reduce the impact of hot flashes and help you feel more in control.
Find resources for Mindfulness at the end of this Blog.

Tip #2: Improve Your Sleep Hygiene

Night sweats can seriously disrupt your sleep, leaving you tired and irritable. That’s why good sleep hygiene is crucial during menopause. Keep your bedroom cool and dark, and avoid caffeine, alcohol, and heavy meals close to bedtime. A consistent bedtime routine, like reading or listening to calming music, can also help signal your body that it’s time to wind down.
When hot flashes wake you up, having an electric fan nearby, a chilled water bottle, or even an ice pack can help you cool down quickly and get back to sleep.

Tip #3: Stay Hydrated

Proper hydration is essential during menopause, especially if you’re experiencing hot flashes. Drinking plenty of water can reduce the frequency of hot flashes, help you cool down during an episode, and replenish fluids lost through sweating.

Consider investing in a high-quality steel water bottle to keep your water cold and refreshing. For an extra boost, try flavoring your water with lemon, lime, or cucumber slices.
For more ideas, check out our Fruit-Infused Water Recipes for Hydration and Hot Flashes at the end of this Blog.

Tip #4: Avoid Foods That Trigger Hot Flashes

Certain foods and beverages are known to trigger hot flashes. Common culprits include alcohol, caffeine, spicy foods, and heavy meals. Smoking is another significant trigger and is linked to more severe and frequent hot flashes.

Tip #5: Incorporate Aromatherapy

Aromatherapy can be an effective way to manage hot flashes during menopause. Essential oils like peppermint, lavender, and clary sage have cooling and calming properties that can help reduce the intensity of hot flashes. You can use these oils in a diffuser, add a few drops to a cool compress, or even dilute them with a carrier oil and apply them to your pulse points.

Quick Tip: For a quick fix, try carrying a small bottle of your favorite essential oil blend with you. Inhaling the soothing aroma during a hot flash can provide instant relief and help you feel more relaxed.

Making small lifestyle changes, like avoiding these triggers, can help reduce the frequency and intensity of hot flashes. While you may not eliminate them completely, these adjustments can make menopause more manageable.

Warmly,
Dr. Helene
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