Tips for Reducing Hot Flashes

There are ways other than taking prescription medication to deal with the annoyance of hot flashes. Exercising, reducing stress and avoiding triggers like spicy food and alcohol all help.

Exercise

Aerobic and weight-bearing exercises are a powerful remedy for a host of menopausal complaints, including hot flashes, joint pain, irritability and sleep disturbances. Exercise also has been found to reduce the risk of heart disease, osteoporosis and weight gain.

Avoid triggers

Hot flashes are triggered by stress, caffeine, alcohol, spicy foods, or drinking or eating something very hot, like soup. Avoid eating large amounts of food at one time.

Reduce stress

Try deep, slow biofeedback, meditation, yoga, massage, or a leisurely bath. Researchers have found that deep, slow breathing can reduce the effects of hot flashes by half, probably by calming the central nervous system.

Avoid getting overheated

Dress in layers so you can remove them at the first sign of a flash. Open a window or lower the thermostat when the heat comes on. Use air conditioning and fans and keep a small hand or battery-operated fan with you. For night sweats, always have a change of cotton nightwear ready.

Drink a glass of cold water or juice at the onset of a flash. Keep cool by using cotton sheets while sleeping and by wearing lightweight clothes and lingerie made of natural fibers that allow your skin to "breathe."

Look into "alternative" remedies

Consult your doctor about putting soy into your diet. Eating a soy-rich diet might also help because soy products contain estrogen-like substances.

For vaginal dryness and painful intercourse:

• Avoid scented soaps or products in the vaginal area.
• Use a water-soluble lubricant such as K-Y® jelly or REPLENS® to ease penetration.
• Ask you doctor about an intravaginal estrogen cream or ring.
• Avoid using antihistamines because they dry mucus membranes in the body.

For emotional symptoms:

• Avoid stressful situations.
• Exercise regularly to maintain hormonal balance. Talk with your doctor before you begin any exercise program.
• Use relaxation techniques such as yoga or listen to soft music.
• Join a support group for coping.
• Eat a healthy diet; consult your doctor about nutritional questions, such as how much calcium and vitamin D you need daily.

External Sources University of Iowa Hospitals and Clinics Department of Obstetrics and Gynecology The National Kidney and Urologic Diseases Information Clearinghouse (a service of the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health)

This article was reviewed and updated June 2007.

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