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Lifestyle and home remedies
By Mayo Clinic staffIf your hot flashes are mild, you may be able to manage them with lifestyle adjustment alone.
- Keep cool. Slight increases in your body's core temperature can trigger hot flashes. Dress in layers so that you can remove outer clothing when you feel too warm. Open a window or use a fan or air conditioner to keep air flowing. Lower the room temperature, if you can. If you feel a hot flash coming on, sip a cold drink.
- Watch what you eat and drink. Hot and spicy foods, caffeinated beverages and alcohol can trigger hot flashes. Learn to recognize your own triggers and avoid foods or drinks that bring on hot flashes.
- Relax. Some women find relief from mild hot flashes through yoga, meditation, relaxation or other stress-reducing techniques. Even if these approaches don't quell your hot flashes, they may provide other benefits, such as easing the sleep disturbances that tend to occur with menopause.
- Breathe deeply. Deep, slow abdominal breathing (paced respiration) may decrease hot flashes. It takes some practice to perfect the technique, but paced respiration done for 15 minutes twice daily, or at the beginning of a hot flash, can be helpful. To practice paced respiration, begin by sitting comfortably. Breathe in deeply for five seconds, pushing your stomach muscles out. Exhale for five seconds, pulling your stomach muscles in and up. Repeat this cycle of breathing deeply in and out until you feel calm and relaxed.
- Don't smoke. Smoking is linked to increased hot flashes. By not smoking, you may reduce hot flashes, as well as your risk of many serious health conditions such as heart disease, stroke and cancer.
References
- Casper RF, et al. Menopausal hot flashes. http://www.uptodate.com/home/index.html. Accessed April 22, 2009.
- Schorge JO, et al. The mature woman. In: Schorge JO, et al. Williams Gynecology. New York, N.Y.: McGraw-Hill; 2008. http://www.accessmedicine.com/content.aspx?aID=3158924. Accessed April 21, 2009.
- Menopause: Medicines to help you. U.S. Food and Drug Administration: Office of Women's Health. http://www.fda.gov/womens/medicinecharts/menopause.html. Accessed April 22, 2009.
- Nathan L, et al. Menopause and postmenopause. In: DeCherney AH, et al. Current Diagnosis and Treatment Obstetrics & Gynecology. 10th ed. New York, N.Y.: McGraw-Hill; 2002. http://www.accessmedicine.com/content.aspx?aID=2393309. Accessed April 21, 2007.
- Manson JE, et al. Estrogen therapy and coronary-artery calcification. The New England Journal of Medicine. 2007;356:2591.
- Herbal products for menopause. American College of Obstetricians and Gynecologists. http://www.acog.org/publications/patient_education/bp158.cfm. Accessed April 22, 2009.
