One of the early signs of menopause is the occurrence of hot flashes. They can be sudden and cause you to flush and feel very warm in your upper body, which can be quite uncomfortable. There are a handful of ways to alleviate the symptoms of hot flashes and manage their frequency.
The first and most obvious thing you’ll want to do is cool down. You can lower your body temperature from the inside and out. Some steps you can take immediately:
• Drink cool water
• Put a damp cloth on the back of your neck or your forehead
Sit in front of a fan
• Mist or splash water on your face and upper body
• Take off layers of clothing
Many women experience hot flashes at night while in bed. To mitigate this, keep the temperature in your bedroom at a lower setting. You can also use special cooling pillows and bedding. Keep a fan going at night for increased air circulation.
If you panic during a hot flash you can increase your internal temperature and make it worse. Do your best to get back to a relaxed state. Breathing exercises can help immensely. Focus on inhaling through your nose and out through your mouth. Practicing meditation can also help to calm you down.
To generally keep your stress levels low, you can seek regular treatment. Visiting acupuncture or massage therapists are a great long-term solution, and it feels good, too. You can sign up for yoga classes or start practicing at home to learn how to center yourself and regulate your emotions. Yoga is also excellent for learning useful breathing techniques.
Menopause supplements can help with many different symptoms of menopause, including hot flashes, muscle aches and disrupted sleep. Supplements are usually plant-based and mimic how estrogen works in the body. This is because menopause causes fluctuations in your natural production of estrogen and progesterone.
You can also visit a doctor to address your symptoms with prescription strength remedies. Depending on your specific circumstances, there are a few different options. Clonidine patches can reduce the frequency of your flashes. A low dose of antidepressant or Gabapentin can help with the severity of hot flashes.
What sets off a hot flash is different for everyone. You’ll need to investigate for yourself. It is worthwhile to keep track of your incidents with a journal. Record what you ate, drank and did before your hot flash. Examples of common triggers are smoking, sugar, caffeine, a stressful situation and so on.
It is a good idea to implement healthy lifestyle changes to prevent severe symptoms during menopause. You can include more soy in your diet to introduce isoflavones, or plant-based estrogen, to your system. Stay hydrated, get lots of sleep and exercise regularly to keep your body balanced.
As you go through menopause, don’t let hot flashes get the best of you. Take control with some simple tricks, supplements and lifestyle changes. Entering this next stage of your life is something to celebrate. Welcome to the golden years.