Hot Flashes: Tips And Tricks To Beat The Heat

by Angel Chang
Angel is a writer on the Original Content team at LittleThings. Check out her articles about crucial tips on female and doggie health. She loves to take long walks, volunteer with kids, try new food, browse through burger recipes, and code in her spare time. Feel free to let her know what you'd like to see her write up next.

Over 85 percent of women experience hot flashes during menopause, according to Hot Flash Freedom.

Doctors and experts still haven’t identified the concrete causes of hot flashes, but they’re commonly believed to be brought on by changes in the estrogen hormone.

In an exclusive guide below, we take a look at a few of the very simple lifestyle changes and natural remedies and techniques you can introduce to your daily routine, in order to reduce the severity of hot flashes.

Many of these easy methods will help you control your body temperature, reduce the likelihood of external triggers, and help soothe any associate discomforts.

Whether you’re dealing with turbulent hormonal fluctuations and imbalances, or on-and-off menopausal symptoms, it’s best to consult your doctor before taking any permanent measures and treatments.

Scroll further to learn how you can manage your symptoms with these simple tips and remedies, and let us know your thoughts and concerns in the comments below!

What Are Hot Flashes?

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Hot flashes are characterized by durations of intense heat, flushed, warm skin, extreme perspiration, and sudden all-around discomfort.

All women experience hot flashes at varying stages in their lives, and some may not even have them at all. Generally, they become less severe with the passing of time.

According to Healthline, some other common symptoms of hot flashes include a tingling in sensation in the fingers, an increased heart rate, and strain in the upper body.

Hot flashes can also occur at night. They’re called “night sweats,” and can cause sleeping problems.

What Are The Causes And Triggers?

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Doctors haven’t discovered the exact cause of hot flashes, but many speculate that they are brought on by changes in circulation.

Hot flashes are also known to occur when the blood vessels near the skin’s surface expand to help the body cool down, according to Healthline.

There are several lifestyle habits that may trigger hot flashes, including wearing tight clothing, stress and anxiety, certain foods and drinks, and, of course, hormonal changes.

Is There A Medical Cure For Hot Flashes?

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Doctors often administer a whole range of treatments for women who deal with hot flashes. The most commonly noted form of treatment is hormone therapy.

According to the Mayo Clinic, estrogen and progesterone are the hormones used to reduce hot flashes. Low, routine doses are given in intervals to relieve symptoms.

Other drugs have also been proven to effectively relieve menopausal symptoms, including antidepressants, and the prescription medications Gabapentin and Clonidine.

But for those who don’t want to go the pharmaceutical route, there are many alternate methods that could help with hot flashes.

(However, if you’re currently experiencing hot flashes, be sure to make an appointment with your doctor. Their professional medical opinion is crucial.)

Simple Tips For Relief
Tip #1: Wear Breathable Fabrics

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If you’ve been struggling with hot flashes, try changing out of any tight clothing you may have, and opt for smoother, comfier, and airier fabrics, like cotton.

If you have night flashes, try wearing cotton pajamas to sleep, and use cotton bed linens.

Tip #2: Always Dress In Layers

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It’s important to dress in layers, even on days with varying weather.

This way, you can easily adjust the amount of clothing you wear, depending on how hot or cold you’re feeling.

Tip #3: Exercise Daily

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Daily exercises are always good. Whether you practice gentle stretches every day, jog, walk, swim, or dance, you’ll be gradually reducing the severity of the hot flashes.

Exercise can also help us reduce the risk of medical issues like heart disease, osteoporosis, and other health risks, according to ScienceDaily.

Tip #4: Monitor Your Food And Drink

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Certain foods have a reputation for triggering hot flashes.

Generally, spicy foods, caffeine, and alcohol are known to trigger more severe menopausal symptoms, and really give our internal systems a shock.

To identify your personal triggers, keep a daily record of what you eat and the hot flashes you experience.

Tip #5: Control Room Temperatures

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Temperatures both inside and outside of the house can affect the severity of hot flashes.

It might seem obvious, but even a slight temperature change could drastically affect your hot flashes.

Alternative Remedies
Remedy #1: Relaxation Techniques

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According to Healthline, stress is a very common hot flash trigger for many women.

First, there are helpful relaxation techniques, like yoga, meditation, and tai chi (a Chinese martial art), which are all gentle stress-reducing techniques.

Slow, deep-breathing exercises are also great for reducing stress and anxiety.

Remedy #2: Herbs And Oils

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Some women turn to these alternative medicines and supplements to combat their symptoms:

  • Black cohosh (pictured above)
  • Evening primrose oil
  • Soy products
  • Ginseng
  • Dong quai
  • Red clover
  • Kava

However, be sure to consult with your doctor before starting a new vitamin or supplement regimen.

Remedy #3: Hypnosis

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It may sound a little strange, but according to WebMD, certain studies have concluded that hypnosis dramatically reduces hot flashes and night sweats.

Self-hypnosis works very much like meditation, and relies on picturing and fixating on a series of images, usually scenes of cool places or objects.

Studies done with postmenopausal women have shown that by simulating mental imagery, they were able to lower the intensity of their hot flashes.

After an average of 12 weeks of practice, women in the study reported around 74 percent fewer hot flashes.

Please SHARE these simple tips to manage hot flashes with all the lovely women in your life!