12 survival tips for hot flashes in menopause

Surviving menopause can be hard work. You are constantly tired, you are losing your hair, you keep forgetting important dates, you always feel bloated, sex has become painful, and you keep experiencing hot flashes at the most inconvenient time, meaning you have to hold an important meeting drenched in sweat–and to think that these symptoms are only a few of the possible 34. Fear not, you are not alone. Although some women breeze through menopause without any noticeable signs, most suffer in some sort of way. Hot flashes are very common, with 50% of perimenopausal women and 75-85% of post menopausal women having them. Fortunately, there are ways to survive these sweaty, heart-racing moments so that life becomes more bearable. Read on to find out more about hot flashes in menopause.

Tips for surviving hot flashes:

Think about your clothing and bedding:

• Dress in layers – it means that you can easily adjust how much clothing you are wearing when you have a hot flash, or a cold chill, and you can regulate your body temperature.

• Wear the right fabrics – synthetic fibers and silk don’t do well in hot flashes. Wear clothes that are made of cotton, linen or rayon.

• Wear breathable clothes and pj’s – clothing that is restrictive will trigger a hot flash and prolong it. Wear loose fitting clothes and loose fitting pajamas so night sweats are less likely.

• Use cotton sheets and layer your bedding – the material on your bedding is just as important as your clothes. Use only 100% cotton sheets and have several layers of bedding so you can peel them off when you start to sweat.

Avoid triggers:

• Avoid alcohol and caffeine – both trigger hot flashes because of the artificial high they cause in the body so cut back on consumption.

• Don’t take hot showers or use saunas – this doesn’t mean you have to have a freezing cold shower, but be sensible and make it cooler than usual. Avoid all saunas and steam rooms.

• Avoid foods that trigger hot flashes – avoid spicy food because it unbalances the body temperature. Instead try to eat foods that are high in estrogen, like soy products, so you can balance your hormones.

Be prepared:

• Prepare for hot flashes at work – arrive early for work and for important meetings so that you can get a seat/desk next to an open window. It also means you won’t be rushed, causing you to stress, which will trigger a hot flash episode.

• Carry cool air around with you – buy a hand-held fan and carry it around in your handbag so it is always accessible.

• Keep a bottle of water on you at all times – drinking plenty of water and keeping hydrated is vital for hot flash sufferers. You should always have water at hand because once a hot flash occurs, it can be shortened by drinking cold water.

Take action to stop hot flashes:

• Exercise regularly – try to exercise for 30 minutes a day. This will keep your hormones at a balanced level which will mean there is less chance of a hot flash from occurring.

• Take time out to relax – stress is a trigger for all menopausal symptoms. Take time to de-stress so that your hormones remain balanced. Get a massage, participate in a yoga class, or simply have a moments peace from the children and read a chapter of your book.

More information

Hot flashes can be avoided if the right action is taken. Making changes to your lifestyle is the least invasive treatment for all menopausal symptoms and should always be the first method to use. Be prepared for hot flashes and take action to prevent them in the future. To find out more information about hot flashes treatments, follow this link.

To learn more about Hot Flashes