Every year, more than a million American women enter menopause, marking an end to their periods and often the beginning of some unpleasant symptoms, including hot flashes. Actually, hot flashes can begin even before your periods end, during the years leading up to menopause (a time called perimenopause).
No matter when hot flashes begin, one thing’s for sure: You want to find a way to relieve them or, ideally, prevent them from happening in the first place. Fortunately, there are some simple steps you can take to do just that.
At the Center for Urogynecology and Advanced Laparoscopic Surgery, OB/GYN Rafael J. Perez, MD, FACOG, helps women navigate the challenges associated with menopause and perimenopause, including minimizing the impact of hot flashes and their nocturnal cousin, night sweats.
Here, learn five steps you can take to reduce the impact of hot flashes and reduce their frequency.
Hot flashes are unpredictable, and one of the best ways to be prepared is to dress in layers so you can remove items when a hot flash happens. Adding a light sweater on top of a shirt is a better option than wearing a heavier sweater over your underwear, for example.
Another tip: When selecting layers, choose a top layer that buttons, snaps, or zips to make it easier to regulate temperature without a lot of hassle. Always look for natural fibers that breathe, and consider clothing designed to wick away perspiration.
You can use the same approach when choosing your pajamas and bedding. Choose natural fibers that breathe, and use a couple of blankets instead of one big, fluffy comforter. That way, you can shed your covers and reapply them as your temperature fluctuates during the night.
Some foods and drinks can make you hotter, too, even if you’re not experiencing hot flashes. To keep your cool, avoid or at least limit spicy foods, since these foods contain ingredients that can raise your overall body temperature.
In addition to being aware of spicy foods, keep an eye on foods and drinks that contain caffeine or alcohol. Both of these substances can elevate your body temperature.
You may not need to limit foods and drinks entirely, but paying attention to which foods and drinks cause hot flashes can help you adjust your diet accordingly.
For many women, simple tips like applying a cool washcloth or using a cooling eye mask can provide quick relief from uncomfortable hot flashes. Carry a water bottle with ice water in it or keep a misting fan nearby for a fast cooldown.
If you’re bothered by night sweats, use the layered approach described above, and invest in a pillow and mattress topper designed to keep you cool while you sleep. Aim a fan at your bed to keep air circulating around you.
Stress is a given these days — in fact, it’s so common, you might not realize the significant impact it can have on your life and your health. Yet data show chronic stress can actually trigger hot flashes and make menopause symptoms worse.
Learning to manage stress can help reduce discomfort while improving your health in other key ways, too. Yoga and meditation help relieve stress, but so can simple steps, like deep breathing or taking time to listen to music or engage in another relaxing pastime.
Ideally, set aside some time each day to practice stress management so you can reap the full benefits.
Hot flashes happen when your hormone levels decline during or just before menopause. It makes sense, then, that taking steps to regulate those levels can help you reduce or even avoid hot flashes.
Dr. Perez offers hormone replacement therapy (HRT) using bioidentical hormones, hormone medications designed to be chemically identical to the hormones your body produces naturally. Bioidentical HRT is very well-tolerated, and like any medication, hormone dosing can be adjusted for your specific needs for optimal results.
Hot flashes are one of the more annoying symptoms of menopause, but there are plenty of other symptoms, too.
To learn to manage menopause symptoms and improve your wellness and your quality of life, call our office today to request an appointment with Dr. Perez and our team at the Center for Urogynecology and Advanced Laparoscopic Surgery in South Miami, Florida.
