If your hot flashes are mild, you may be able to manage them with lifestyle changes. Follow these tips:
May 16, 2014
- Keep cool. Slight increases in your body's core temperature can trigger hot flashes. Dress in layers so that you can remove clothing when you feel warm. Open windows or use a fan or air conditioner. Lower the room temperature, if you can. If you feel a hot flash coming on, sip a cold drink.
- Watch what you eat and drink. Hot and spicy foods, caffeinated beverages, and alcohol can trigger hot flashes. Learn to recognize your triggers and avoid them.
- Relax. Some women find relief from mild hot flashes through meditation; slow, deep breathing; or other stress-reducing techniques. Even if these approaches don't quell your hot flashes, they may provide other benefits, such as easing sleep disturbances that tend to occur with menopause.
- Don't smoke. Smoking is linked to increased hot flashes. By not smoking, you may reduce hot flashes, as well as your risk of many serious health conditions, such as heart disease, stroke and cancer.
- Lose weight. If you're overweight or obese, losing weight might help ease your hot flashes.
- American College of Obstetricians and Gynecologists (ACOG) Committee on Practice Bulletins — Gynecology. ACOG Practice Bulletin No. 141: Management of menopausal symptoms. Obstetrics & Gynecology. 2014;123:202.
- Casper RF. Clinical manifestations and diagnosis of menopause. http://www.uptodate.com/home. Accessed March 12, 2014.
- Frequently asked questions. Women's health FAQ047. Menopause. American College of Obstetricians and Gynecologists. http://www.acog.org/~/media/For%20Patients/faq047.pdf?dmc=1&ts=20140312T1457400846. Accessed March 12, 2014.
- Get the facts: Menopausal symptoms and complementary health practices. National Center for Complementary and Alternative Medicine. http://nccam.nih.gov/health/menopause/menopausesymptoms. Accessed March 12, 2014.
- Elkins GR, et al. Clinical hypnosis in the treatment of postmenopausal hot flashes: A randomized controlled trial. Menopause. 2013;20:1.
- Casper RF, et al. Menopausal hot flashes. http://www.uptodate.com/home. Accessed March 12, 2014.
- AskMayoExpert. Hot flash management using alternatives to estrogen. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2014.
- Pachman DR, et al. Management of menopause-associated vasomotor symptoms: Current treatment options, challenges and future directions. International Journal of Women's Health. 2010;2:123.
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