9 Natural Ways to Tame Hot Flashes
Posted byMartha Garcia
It’s happening again: hot flashes rear their sweaty, ugly head and you just want to put your face in the freezer. Short of a dozen trips to the deep freezer every day, what can a lady do to help relieve or lessen the effects of menopause?
Effects of menopause are numerous, ranging from feelings of sudden overall warmth, heat, sweat across the face, neck and chest, feeling flushed, insomnia, reduced energy and an overall negative quality of life. Who can feel at her best when she’s overheated and exhausted?
The good news: It’s common to experience symptoms during menopause. In fact, as many as 75 percent of perimenopausal women in the U.S. have frequent hot flashes. The not-so-good news: The symptoms may last for six months to upwards of five to 10 years, with frequency diminishing over time. (That’s a long time to wait for relief!)1
Here are some ways you can tame your hot flashes (mostly) in the comfort of your own home with ingredients you may already have in your pantry.
Don’t Let Hot Spells Get the Best of You
What options are available to women who prefer to treat menopause symptoms without hormones or drugs? Simple lifestyle tips can help you stay cool and keep your cool.
- Stay cool by dressing in loose, layered clothing. Layers can easily be removed if a hot flash comes on suddenly and can provide quick ventilation.
- Open windows and use hand fans. Get a nice cross breeze going to help reduce your body temperature.
- Quit smoking. Sure, we all know smoking is bad for you, but research indicates smoking increases menopause symptoms. So stay away from tobacco.
- Don’t eat spicy foods or caffeine. These foods may trigger symptoms. Pay attention to any other foods specific to you that seem to bring them on or worsen them.2
- Sip icy, cold drinks to lower body temperature.
- Turn your pillow often at night, keeping the cool side to your face. Buy a gel pillow that stays cooler for longer periods of time.
Natural Remedies to the Rescue
Some women swear by certain natural remedies. While some don’t work for everyone, trial and error is often the best teacher when figuring out what works for you.
- Meditating and deep breathing can help diminish hot flashes by reducing your heart rate and keeping you calm when experiencing a flare, but it’s also good for your mental health. Regularly meditating will help you not “lose it” when dealing with the daily challenges of menopause.
- In some studies, acupuncture helped reduce the severity of hot flashes. Researchers reported women’s luteinizing hormone levels were lower after acupuncture. Even though you’re being stuck with dozens of needles, it’s quite painless.3
- Another simple and safe trick to stay cool is to make a homemade spritzer from essential oils. Lavender, rose and jasmine aromatherapy is effective at reducing menopause flushing. Their calming scents decrease stress hormones, which may help psychological and physical health.4 A quick spritz or two can help cool and calm you down quickly when the heat flares.
If the effects of menopause are really getting in your way, consult your doctor. He or she will then let you know of the next steps so you can enjoy your golden years to the fullest.
1“Hot Flashes.” Accessed December 15, 2016. http://www.menopause.org/for-women/sexual-health-menopause-online/causes-of-sexual-problems/hot-flashes.
2“Treatment & Relief For Menopause & Hot Flashes.” Cleveland Clinic. May 3, 2013. Accessed January 31, 2017. http://my.clevelandclinic.org/health/articles/non-hormonal-ways-to-cope-with-hot-flashes-and-menopause.
3Sunay, Didem, Muruvvet Ozdiken, Huseyin Arsian, Ali Seven, and Yalcin Aral. “The effect of acupuncture on postmenopausal symptoms and reproductive hormones: a sham controlled clinical trial.” Acupuncture in Medicine 29 (January 12, 2011): 27-31. Accessed December 15, 2016. http://aim.bmj.com/content/29/1/27.abstract.
4Kazemzadeh, Rafat, Roya Nikjou, Masoumen Rostamnegad, and Hosein Norouzi. “Effect of Lavender Aromatherapy on Menopause Hot Flushing: A Crossover Randomized Clinical Trial.” Journal of Chinese Medical Association 79, no. 9 (September 2016): 489-92. http://www.sciencedirect.com/science/article/pii/S172649011630082X.
- Posted by Martha Garcia
- On March 7, 2017