Hot flashes are a sudden feeling of heat in the upper body. They are common during the menopause transition. Once a hot flash is starting, there’s no instant cure. The most effective way to manage frequent hot flashes is with hormone therapy or other treatment that helps avoid them in the first place. Talk with your health care professional about medications and complementary therapies that make the most sense for you.
If your hot flashes are mild, you may be able to manage them by revamping your environment and avoiding your triggers. If you experience moderate or severe hot flashes, controlling your diet and your weight may make a difference. Experiment with the following strategies and tips:
Keep your core body temperature as cool as possible
This seems like simple common sense, but it’s hugely important in managing hot flashes. You may need to alter your habits and your wardrobe to stay cool and help you cool down quickly when a hot flash hits.
Start by thinking about how you can remain in cooler areas as much as possible. Open windows or use air conditioning and use fans to keep cool air flowing. Lower room temperatures if you can.
If you work in an office building, for example, schedule meetings in cooler, larger conference rooms or open areas. Don’t pack into a cube or tight office space to discuss an issue. In addition, avoid back-to-back meetings on opposite sides of the building that would cause you to rush from one area to the other. If you typically meet colleagues for lunch at an outdoor cafe or picnic area, look for shade or seek out a cooler indoor spot. Ask a trusted colleague to help in any way possible.
Outside the office, plan your social gatherings at breezy restaurants that aren’t hot and overcrowded. Or entertain guests in your own home, where you can control the temperature. When you know you’ll be outdoors — such as watching your daughter’s or grandson’s soccer
game — pack an umbrella to shade yourself from the sun. Whatever your daily routine, plan ahead to try to keep cool.
In addition, get smart about your clothing choices. As much as possible, dress in layers so that you can remove one or two when you’re hot and replace them when you’re cooler. Try a jacket or cardigan over a sleeveless dress, silk shell or T-shirt. Choose light, natural, breathable fabrics and open-weave materials that allow air to circulate.
Finally, carry a cool drink with you when you can. If you feel a hot flash coming on, take a few sips to help cool you down.
Keep cool at night
If night sweats bother you, you’ll need to find strategies to stay cool while you’re sleeping — or lying in bed not sleeping, as the case may be. Start by surveying your bedroom. Is the temperature too high? Can you turn down the thermostat in the bedroom? Can you open windows or plug in a bedside fan for some breeze?
Next, examine your bed. Is it made up with flannel sheets and a huge down comforter? Or do you have multiple layers of breathable bedding that can be pulled up or down as needed? Wicking sheets could help too. In addition, make sure you have comfortable, light pajamas, and consider keeping a cold glass of water on your nightstand.
If you sleep with a partner, try to find cooling solutions that don’t drive a wedge in between you. Hot flashes can be tough on your relationship. Avoiding your partner’s body heat, throwing covers on and off all night long, or freezing your partner into the guest room won’t help build any intimacy. Instead, look for solutions that keep you cool without icing out your partner. Try keeping a frozen cold pack under your pillow on your side of the bed. Turn your pillow often so
that your head is always resting on a cool surface without affecting your partner. You may also find that cooling products — such as sprays, gels or special pillows — may be helpful.
Watch what you eat and drink
Hot, spicy foods are a common trigger for hot flashes. Keep this in mind if you’re about to order a fiery favorite dish. If you like bold flavors, look for dishes with fresh herbs, pungent cheeses, pickled vegetables or other ingredients that add taste and tang without adding heat and spice.
Mind your beverages too. Hot drinks, caffeinated drinks and alcoholic drinks can all be a problem when you’re trying to avoid hot flashes. If you usually have your coffee at work, experiment with drinking it at home before you shower. Swap caffeinated tea for herbal tea. Or try cold sparkling water or a smoothie instead of an afternoon soda.
It may take a little trial and error to find what works best for you. You may find that you can enjoy a steaming-hot latte without a hot flash as long as it’s decaf. Or you may find that coffee is OK as long as it’s iced instead of heated. Find the limits that keep you comfortable.
Refrain from smoking
Keep cigarettes out of your home and car. By not smoking, you may reduce hot flashes as well as your risk of many serious health conditions, such as heart disease, stroke and cancer. If you need help quitting, talk to your health care professional about the best way to go smoke-free for good.
Lose extra pounds
If you’re overweight or obese, losing weight might help ease your hot flashes. A number of studies have shown that overweight or obese people who lose weight reduce the frequency of hot flashes. And it’s not only about the number on the scale. People who lowered their body mass index or reduced their waist size also experienced significant relief from hot flashes. In many women who are overweight, dropping 10% of body weight can reduce — or, in some people, completely eliminate — hot flashes. But even losing 10 pounds may help give symptom relief.
While staying active is important, you’ll likely need to focus on what you eat and drink to lose weight in midlife. But exercise can help you keep the weight off or avoid gaining it in the first place!
Reduce your stress
Finding ways to reduce your load or increase the feeling of calm and balance in your life can help with hot flashes. Try meditation, yoga, massage, or whatever stress-busting activities sound good to you. Even if these approaches don’t quell your hot flashes, they may offer many other benefits, including better sleep.
If you’re overwhelmed by stress or anxiety, seek support. Menopause can correspond with a lot of major life changes and transitions. Some of these changes are thrilling — such as landing a big promotion at work or watching your kids go through major milestones.
Other common changes during this time, such as caring for aging parents, are difficult. In all cases, big life events can cause stress. If you’re struggling to manage it all, don’t be afraid to lean on a good friend or family member or a therapist. Getting your stress under control is important for your health. And you’ll be able to better manage all your responsibilities when you’re feeling your best.
Relevant reading
The Doctors Mayo
The classic biography of a family of physicians and the medical center that bears their name. This book has been acclaimed as the authoritative biography of Dr. William Worrall Mayo and his physician sons since it first was published in 1941. Page count: 437
