With side effects that include increased heat, irregular heartbeat, sleep disturbances, cold chills, and perspiration, hot flashes are, perhaps, one of the most uncomfortable menopause symptoms.
There are many different options available for treating your hot flashes, ranging from herbal remedies to prescription medication. However, decreasing the frequency and duration of hot flash episodes can be as simple as making minor adjustments to your lifestyle. Learn more about how manage your hot flashes.
Making Your Home Hot Flash Friendly
The first thing you can do is check your surroundings. Look at your house and try these four things:
Opening the windows can circulate a stuffy, poorly ventilated room. This will not only make the room more pleasant, but the cooler air can help regulate your body temperature.
Swap your coffee for tea
Since caffeine is a stimulant, it can affect your nervous system. As a result, caffeinated beverages, such as coffee, can trigger many menopause symptoms, including hot flashes. Instead of drinking coffee, try herbal tea instead. Herbal tea in its natural state does not have caffeine, so it is less likely to trigger a hot flash episode.
Turn down your showers
Instead of taking a hot shower, which can trigger hot flash episodes, try taking a cooler shower. However, make sure the shower isn't too cold either, since the contrast between the cold water and the hot air will trigger a hot flash. Lukewarm water will be the most effective in regulating your body temperature, which will decrease your likelihood of experiencing hot flashes during the day.
Check Your Daily Lifestyle
Not only is important to make sure your house is hot-flash-proof, it is important to make sure certain aspects of your lifestyle do not trigger hot flash episodes. Here are four things to check:
Diet is one of the strongest contributing factors to many menopause symptoms, including hot flashes. Processed foods, spicy foods, and sugary foods can all trigger hot flash episodes. Eat a well-balanced diet of whole grains, fruits, vegetables, and lean meats in order to decrease the frequency and duration of hot flashes. Staying hydrated is also important for symptom management.
Not only is physical activity important for maintaining overall health, it can help manage hot flash episodes. Regular physical activity helps with many important functions, including body temperature regulation. Getting at least thirty minutes of exercise a day five days a week is recommended.
It is not necessary to quit drinking altogether, overconsumption of alcohol can trigger many menopause symptoms, including hot flashes. Drink alcohol in moderation and you will likely see a decrease in hot flash episodes.
Try dressing in light, breathable fabrics, such as cotton or linen. Wearing layers is also recommended, so that you remove them as needed if you are experiencing a hot flash episode.
More about Hot Flash Treatments
While there is no surefire cure for hot flashes or other menopause symptoms, taking these steps can positively impact your health. By making these lifestyle adjustments, you will likely experience a decrease in frequency and duration of hot flash episodes. Alongside lifestyle adjustments, however, there are other treatment options available for treating menopause symptoms. Click on the following link for more information about treatments for hot flashes.