Menopause comes with some pretty significant changes for women, many of which are apparent to others. An exception is hot flashes, which can occur at just about any time of the day or night and make you feel like you’re burning up even on a cool day. Hot flashes are inconvenient, uncomfortable and, at times, even embarrassing, which is why it’s helpful for women to have the tools they need to combat this menopause symptom. Here are some of the top ways to combat hot flashes in various situations.
- Avoid Hot Flash Triggers: Certain things may trigger hot flashes, including cigarette smoke, tight clothing, spicy foods, alcohol and caffeine. Note your triggers when a hot flash occurs and try to avoid it in the future when possible.
- Wear Layers: Dressing in layers is a great way to feel some control when hot flashes occur. Rather than being trapped in your clothes, you can at least shed a layer to get some relief.
- Exercise Regularly: Getting your body moving may seem counterintuitive when you’re worried about hot flashes, but it keeps you healthy and reduces stress, both of which are important for menopause relief. Try yoga, tai chi and other exercises with calming effects.
- Stay Cool in Bed: Hot flashes at night are often the worst since they can wake you up and make it hard to fall back asleep. Cooling bedding and moisture-wicking pajamas can help regulate your temperature and reduce any of the uncomfortable effects of night sweats.
- Hormone therapy: Some women find a great deal of relief when working with their doctor to develop a hormone therapy program.
- Herbal remedies: If you prefer all-natural solutions, you can try herbal supplements focused on reducing hot flashes.