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How to Cope With Hot Flashes during Perimenopause

Hot flashes during perimenopause are not only physically uncomfortable, but they can also evoke anxious feelings and disrupt a woman's life. Luckily, there are ways to fight back. Continue reading to learn how to cope with hot flashes during perimenopause so that you can come out of this transition feeling cool and relieved.

how to cope with hot flashes during menopause

How To Cope with Hot Flashes During Menopause

Dress in Layers

Dress in layers of garments made of breathable fabrics, like cotton. Removing or adding layers at will can help you control your body temperature and cope with hot flashes.

Accommodate Your Bedroom

Keeping your bedroom air conditioned with a glass of cold water next to your bed overnight will help you manage any hot flashes that may occur during nighttime hours, also known as night sweats.

Apply Cold Compresses

An ice-cold washcloth or cold compress draped around your neck can cool you off in an instant when suffering from a menopausal hot flash.

Quit Smoking

Smoking deregulates cardiovascular functions, thus increasing the likelihood of triggering a hot flash during menopause. Also, scientific studies have found a positive correlation between smoking and hot flashes.

Try Deep Breathing Exercises

At the onset of hot flashes, practice at least 15 minutes of deep breathing techniques. Also do so in the morning and evening. Take between six to eight breaths per minute, concentrated in the abdominals. 

But, Why Am I Suffering From Them?

The primary cause of hot flashes during perimenopause is changes in estrogen levels. This hormonal imbalance can affect the hypothalamus, your body's internal thermostat, and cause your body to sweat to cool down unnecessarily. This results in the sensations of intense heat and visible redness during a hot flash.

Moreover, certain triggers can offset an episode. The most common are stress, spicy foods, strenuous exercise, excessive coffee or alcohol consumption, and smoking. Avoiding this triggers as much as possible can help reduce the intensity and frequency of hot flashes.

However, treating the symptom once and for all involves resolving the hormonal imbalance that is the backdrop to hot flashes. Click on the following link to learn more about natural and effective hot flash treatment during perimenopause.

Top 4 Relaxing Techniques That Relieve Hot Flashes in Women

Make sure you know the best techniques for alleviating hot flashes. This way, you will feel empowered and prepared when the redness floods in and the heart

Hot Flashes during Pregnancy

Although hot flashes are typically associated with menopause, hot flashes during pregnancy are also common.

Headaches and Hot Flashes

Hot flashes can be accompanied by headaches, dizziness, and nausea. Read on to know more about headaches and hot flashes.

  • Cleveland Clinic. (2017). Menopause: Non-Hormonal Treatment & Relief for Hot Flashes. Retrieved February 7, 2019, from
  • Healthy Women. (n.d.). 8 Ways to Deal With Hot Flashes in the Heat (Or Is-It-Hot-In-Here-or-Is-It-Just-Summer?). Retrieved February 7, 2019, from