The exact cause of hot flashes is unknown.
A hot flash is an uncomfortable sensation of warmth that can last from just a few minutes to half an hour. According to the Mayo Clinic, three out of four women experience hot flashes during menopause. For some of these women, hot flashes are a nuisance but not a significant problem. For others, hot flashes are more intense and can interfere with work and sleep. There are many at-home remedies that can make it easier to manage hot flashes and live comfortably.
Instructions
1. Practice paced respiration. Anxiety and stress can worsen hot flashes. WebMD recommends using a rhythmic breathing style to help relax and center during menopause. Paced respiration might be familiar to those who practice yoga. Sitting comfortably on the floor, inhale and exhale slowly and deeply ifor 15 minutes. Push the stomach muscles out while inhaling, and pull them in while exhaling. Practice the breathing for twice a day or whenever you feel a hot flash coming on.
2. Create a comfortable environment. Wear clothing made from cotton, rayon or linen, with cotton the best, suggests Breastcancer.org. Sleep on cotton sheets and in a cotton nightgown. Dress in layers that allow you to remove and add clothing as your body temperature changes. At work or home, keep windows open or turn on the air conditioner. Use a portable fan when possible. Have cold drinks to sip on when a hot flash arrives.
3. Track your diet and take note of triggers. Certain foods, especially spicy ones, can lead to hot flashes. Alcohol, caffeine and foods high in sugar can also be catalysts. Keep a daily log of what you eat and drink. When a hot flash occurs, write it in the log. You might eventually notice a pattern that indicates which foods and beverages should be avoided.
WebMD suggests that if no pattern appears, women can better manage hot flashes by eating smaller meals at more frequent intervals. A high-fiber, low-fat diet can also be beneficial.
4. Try alternative remedies such as black cohosh or red clover. Black cohosh is a large plant whose roots have been shown to ease hot flashes and their symptoms. According to WebMD, studies supporting the use of black cohose for menopause recommend a dose of 20 to 40 milligrams twice a day.
Red clover grows in the wild and is manufactured into liquid, pill and powder form. Its chemicals have been shown to produce effects in the body similar to those of estrogen. Studies on both black cohosh and red clover have been mixed. Those interested in taking the medicines should first speak with their doctor.
5. Meet with a doctor to discuss medications if hot flashes are severe and cannot be managed with natural or home remedies. A doctor might prescribe low-dosage hormone therapy. This can consist of estrogen or a combination or estrogen and progesterone. The Mayo Clinic reports that estrogen is an option for women who have had a hysterectomy, but that for other women it can lead to endometrial cancer. Women who have had a blood clot or breast cancer also cannot take estrogen alone. A low dosage of an antidepressant might be a viable solution.
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