Self-management

Lifestyle and home remedies

If your hot flashes are mild, try managing them with these lifestyle changes:

  • 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 might 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 might 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.
May 18, 2017
References
  1. 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.
  2. Santen RJ, et al. Menopausal hot flashes. http://www.uptodate.com/home. Accessed Feb. 23, 2017.
  3. Nonhormonal management of menopause-associated vasomotor symptoms: 2015 position statement of the North American Menopause Society. Menopause. 2015;22:1155.
  4. Menopause: Time for a change. National Institute on Aging. https://www.nia.nih.gov/health/publication/menopause-time-change/introduction. Accessed Feb. 26, 2017.
  5. Menopausal symptoms: In depth. National Center for Complementary and Integrative Health. http://nccam.nih.gov/health/menopause/menopausesymptoms. Accessed Feb. 27, 2017.
  6. Sood R (expert opinion). Mayo Clinic, Rochester, Minn. Accessed March 8, 2017.