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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. Follow these tips:
- 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.
- 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
- Grady D, et al. Menopausal symptoms. In: Goldman L, et al. Cecil Medicine. 23rd ed. Philadelphia, Pa.: Saunders Elsevier; 2008. http://www.mdconsult.com/das/book/body/191371208-2/0/1492/0.html#. Accessed April 14, 2011.
- Midlife transitions. American Congress of Obstetricians and Gynecologists. http://www.acog.org/publications/patient_education/ab013.cfm. Accessed April 14, 2011.
- Casper RF, et al. Menopausal hot flashes. http://www.uptodate.com/home/index.html. Accessed April 14, 2011.
- Hot flashes. In: Ferri FF. Ferri's Clinical Advisor 2011: Instant Diagnosis and Treatment. Philadelphia, Pa.: Mosby Elsevier; 2011. http://www.mdconsult.com/books/about.do?eid=4-u1.0-B978-0-323-05610-6..C2009-0-38600-6--TOP&isbn=978-0-323-05610-6&about=true&uniqId=230100505-53. Accessed April 14, 2011.
- Loprinzi CL, et al. Hot flashes. In: Walsh D, et al. Palliative Medicine. Philadelphia, Pa.: Saunders Elsevier; 2008. http://www.mdconsult.com/books/page.do?sid=1146104700&eid=4-u1.0-B978-0-323-05674-8..50177-8--cesec2&isbn=978-0-323-05674-8&type=bookPage§ionEid=4-u1.0-B978-0-323-05674-8..50177-8--cesec2&uniqId=239287562-5. Accessed April 14, 2011.
- Gaudet T. Menopause: Integrative therapy. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2007. http://www.mdconsult.com/das/book/body/208746819-2/0/1494/0.html. Accessed April 15, 2011.
- Menopausal symptoms and CAM: What the science says. National Center for Complementary and Alternative Medicine. http://nccam.nih.gov/health/providers/digest/menopause-science.htm. Accessed April 15, 2011.
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