Hot flashes, also called hot flushes, are one of the main symptoms of menopause. More than 60 percent of North American women experience hot flashes during menopause. Additionally, nearly all women who have had premature or induced menopause experience hot flashes. (Reference 1) If you are experiencing menopause, there are several steps that you can take to avoid the uncomfortable symptoms of hot flashes.
Instructions
1. Identify your hot flash triggers. These triggers include alcohol, caffeine, cigarette smoke, heat, smoke, spicy foods and stress. Keep a journal and jot down what you were doing before your hot flashes occurred, which will help you pinpoint what triggers your hot flashes. This will help you to avoid them.
2. Ask your physician about hormone replacement therapy, or HRT. This type of therapy replaces estrogen and progesterone that are depleted during menopause. Although HRT may reduce hot flashes and other menopausal symptoms, it can cause side effects, such as blood clots and inflammation of the gallbladder.
3. Try using botanicals. Derived from plants, botanicals are considered an alternative therapy that can alleviate hot flashes. These include black cohosh, evening primrose, flaxseed and soy. Be aware that you may experience side effects, such as diarrhea, nausea and upset stomach. Check with your doctor to ensure that using botanicals will not interfere with the effectiveness of other prescriptions that you may be taking.
4. Reduce stress. Try relaxation breathing. Relaxation breathing entails inhaling and exhaling at a steady, consistent level. (Reference 2) Exercise also reduces stress. Try cycling, dancing or walking.
5. Stay cool. Since heat is one of the triggers of heat flashes, dress in layers that you can remove to avoid becoming overheated. In addition, stay cool while sleeping by using fans and sleeping on light, cotton sheets. Also, drink cold water, which will help lessen the effects of a hot flash if one should occur.
6. Ask your doctor for medications that help reduce or prevent hot flashes. Although prescriptions such as birth control pills, Zoloft and Catapres generally are prescribed for pregnancy prevention, depression and high blood pressure, doctors also use them to treat the effects of hot flashes. (Reference 1)
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