How can I Manage Menopausal Hot Flashes?

Menopausal hot flashes are uncomfortable, annoying and can sometimes be embarrassing. While controlling all of them is difficult, some are triggered by certain emotions, actions or even foods, all of which can be avoided or limited as a preventative measure. Other actions, such as yoga or exercise, may also be useful in managing hot flashes. Medication may also be advantageous.

One way of managing menopausal hot flashes is to avoid certain foods that can act as triggers. Caffeine, such as tea, soda, coffee and chocolate, in addition to alcoholic drinks act as stimulants. Spicy foods, such as hot sauce, hot peppers and chili powder can also be advantageous to avoid.

Avoiding heat is also a way to help manage menopausal hot flashes. During warm temperatures, keep the air conditioner on and stay in the coolest rooms. Limit time spent outdoors and in places that are not air conditioned. Stay out of places such as saunas or hot tubs, which can be just as detrimental as the weather.

Light exercise, such as aerobic exercise, may help combat menopausal hot flashes, however, very intense actions such as sex may make them worse. Experiencing intense anger may also be unfavorable. Keeping calm, but expressing the feelings in a productive way, can be much more beneficial.

Limiting stress is a great way to combat menopausal hot flashes. Practice relaxation techniques such as meditation, deep breathing and yoga. Even deep breathing upon feeling the onset of a hot flash may stop it or limit its intensity.

Many believe that menopausal hot flashes happen due to the decrease in estrogen levels in the body. Some doctors prescribe their patients medication, typically orally or via a patch, to increase the estrogen levels and decrease the severity, and the amount, of the hot flashes. While hormonal therapy can be beneficial for some, others are reluctant due to possible long-term side effects or risks that may occur.

Having a discussion with the doctor as early as possible can allow managing menopausal hot flashes to be much easier. He or she can recommend various helpful techniques based on the individual as well as discuss the pros and cons of medication. Never try any medication or action as a course of treatment before speaking to the doctor.

Keeping a journal of each time a hot flash occurs, what actions took place immediately before and what foods were consumed can help identify triggers. In addition, keep track of what actions or exercise keeps them under control. It can allow each woman to know what works and doesn't work according to the individual body.