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Hot Flash Fixes for Now and Later

From the Menopause and Hormones Articles List

Hot flash fixes for menopauseWhat can I do to try to manage my hot flashes during menopause? I'm miserable!

If you have considered moving to Antarctica and living among the penguins in your bathing suit to manage your hot flashes during menopause, you may want to consider other solutions that are more practical.

And to get your started, below is a list of tips you can try to help ease your hot flashes and keep yourself cooler. They're a lot easier to follow than moving to another continent!

Find ways to stay cool

You can plop your feet into a bucket of ice water or take a cold shower. If you are near the kitchen, open the freezer door and let the ice cold air flow over your hot face for a few minutes. At home or work, you can also place an ice pack or package of frozen peas on the back of your neck. Small, discreet ice packs can be placed in your bra or waist band.

Mind what you drink and eat

Say no to spicy foods, no matter how good they taste, as they can set of a hot flash. Hold off on coffee, soda, tea, and other caffeinated beverages, and avoid alcoholic drinks. Even a small bit of wine can trigger a hot flash. Instead, sip ice water all day long. Besides being calorie free, you can use some of your plain water to dampen your head, neck, face, and wrists if you get desperate. While you can choose cool juices or flavored waters, you'll need to pay attention to their sugar and calorie content.

Dress right

Tight, constrictive clothing can lead to a hot flash. Dressing in layers can give you the option of peeling off one piece at a time to let you cool off yet stay decent. Besides layers, choose loose fitting clothing that is not constricting. At home, moo moos and loose t-shirts work great. For the office, try looser waist bands, light weight material, and skirts.

Your health matters

Thyroid and blood sugar issues can trigger hot flashes, so work to keep both under control. If you smoke, stop. It can trigger hot flashes and has an overall negative effect on your health. If you are carrying around some extra weight, work to lose it. The less there is of you, the less there is to get hot.

Manage your environment

Use a fan at your desk, in your living room, and by your bed. You can even keep a battery operated one in your purse for when you are on the go. When there's a breeze, open a window and let the cool air blow across you. You should also turn the temperature down and use the air conditioner. The cooler you are, the better it can be; a warm, stuffy room is a sure fire way to trigger a hot flash.


During times of stress, breathe slowly and deeply to calm down and cool off. Learn to plan ahead and build extra time in your schedule so you don't find your self in last minute rushes which can set off hot flashes. Practice stress management techniques and work with a counselor if there are situations in your life that are out of control.

Try Non-HRT or Supplements

Taken regularly, Amberen, Estroven, and Remifemin may be helpful for decreasing hot flashes. You could also try vitamin E, flaxseed, black cohosh, or soy. Brisdelle is an FDA approved medication for hot flashes that can be used by women who cannot use hormone replacement therapy (HRT). There are also antidepressants, blood pressure medications, and prescriptions which your doctor can prescribe off-label to help manage hot flashes.

Give your body what it's missing

Hot flashes are a sign of no or low estrogen, so make an appointment with your doctor to discuss the benefits and risks of estrogen. Adding back a small dosage of estrogen each day can stop hot flashes in their tracks. A benefit of HRT is that it can treat all menopause symptoms, not just hot flashes. As there are pros and cons, you and your doctor to work together to weigh the risks and benefits for your situation.

This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.

03-09-2016 - 04:12 PM


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