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6 Tips for Relieving Hot Flashes and Other Menopause Symptoms

6 Tips for Relieving Hot Flashes and Other Menopause Symptoms1

Many women seek relief from menopause symptoms, as they can cause major interruptions to daily routines. Each woman's menopausal experience is different, and the severity of the symptoms can vary considerably. Whether your struggle is mild or severe, finding relief can make a big difference in your quality of life during this time. Read on to discover how you can alleviate hot flashes and other menopause symptoms.

6 Tips to Relieve Hot Flashes

Hot flashes can become more frequent or severe if little action is taken to avoid the things that cause them. There are various environmental and behavioral factors that contribute to hot flashes, so decreasing hot flash episodes can often be as simple as avoiding the triggers

6 Tips for Relieving Hot Flashes and Other Menopause Symptoms2
  • Avoid spicy foods.
  • Avoid hot drinks.
  • Take cool showers, especially before bed.
  • Turn down the thermostat or run a fan.
  • Avoid things that create heat, like fireplaces, hair dryers, and furnaces.
  • Avoid warm environments, such as hot rooms and beds with heavy blankets.

6 Tips to Alleviate Other Menopause Symptoms

Menopause symptoms, including hot flashes, are caused by unbalanced levels of estrogen, progesterone, and testosterone in the body. During menopause, the ovaries begin to prepare for the cessation of their primary roles, one of which is hormone production. Therefore, the first step in tackling menopause symptoms is trying to balance hormone levels. Here are some tips.


Eat well

Eating a balanced, healthy diet is vital in overcoming hot flashes and other symptoms. Try to incorporate all food groups, increase your intake of vitamins B, C, D, and E, and consume more soy, which will help to balance hormone levels.


Stay hydrated

6 Tips for Relieving Hot Flashes and Other Menopause Symptoms4

Drink the equivalent of 8 - 10 glasses of water each day. This is the recommended amount in order to keep the body hydrated and functioning properly.


Avoid caffeine, alcohol, and nicotine

6 Tips for Relieving Hot Flashes and Other Menopause Symptoms5

Excessive consumption of these substances can worsen menopause symptoms, so try to limit your intake, or stop completely. Try drinking herbal teas instead of coffee.


Exercise regularly

6 Tips for Relieving Hot Flashes and Other Menopause Symptoms3

Try to exercise for at least half an hour a day, five days a week. Walking, swimming, yoga and cycling are all good options.



Stress can worsen all menopause symptoms. Take time for yourself to reduce stress, practice breathing exercises, try meditation, and consider joining a weekly yoga class.


Get rest

Try to sleep for at least seven to eight hours each night. Your body recovers during rest, so getting enough during this time is vital.

More Information

Fortunately, as you improve your lifestyle and balance hormone levels in hopes of alleviating hot flashes, you will also likely reduce the occurrence of other menopause symptoms. Follow this link to find out more about why you experience menopause symptoms and what characterizes each symptom.

When Do Menopause Symptoms Start?

Most women go through menopause in their late 40s or early 50s, this process is called perimenopause. Menopause symptoms begin during perimenopause due to hormonal fluctuations. Keep reading to find out more.

5 of the Best Foods to Help You Through Menopause

Keeping a controlled diet is an excellent way of managing bothersome menopause symptoms. Learn more here

Treating 3 Physical Symptoms of Menopause

Menopause may be an uncomfortable stage in women's lives because of the different accompanying symptoms. Learn more about its treatments.

  • Love, S. (2003). Menopause and Hormone Book. New York: Three Rivers Press.
  • National Health Service UK. (2015). Hot flushes: how to cope. Retrieved January 21, 2016, from
  • National Institute on Aging. (2015). Menopause: Time for a Change. Retrieved January 21, 2016, from