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HomeFactsHow To Avoid Hot Flashes In Menopause

How To Avoid Hot Flashes In Menopause

Ask Yourself The Following Questions:

How To Stop Hot Flashes and Other Menopause Symptoms – Estradiol
  • What is the treatment?
  • What are the side effects?
  • Is it effective?
  • How much does it cost?

Once you answer these questions, discuss the therapy with your doctor. Make sure your doctor knows what therapy you are considering in order to discuss possible interactions or side effects with your current treatment.

Mitigating How Severe Your Hot Flashes Are

If you find yourself getting extremely uncomfortable when dealing a hot flash, here are some tips to remember:

  • Try to stay as cool as possible. If you find yourself suffering especially from night sweats, make sure to keep your house cool. It also helps if you keep a portable fan nearby for these night sweats occur. Do not fuss around the bed or fan yourself, this will ultimately lead you to be more uncomfortable.
  • Keep circulation flowing by exercising and staying active. Do some low-impact exercising such as bike ride or swimming to stay active and keep the blood flowing through your body.
  • Make your home more comfortable for yourself. There are plenty of products geared toward keeping people cool. Things such as cooling pillows or towels, noiseless fans, and cooling sleeping masks can alleviate your discomfort during a hot flash.

Know you do not suffer alone when it comes to hot flashes. While your experience may be unique, you do have ways to lessen the discomfort during this stage in your life. Take the extra steps to avoid the triggers of hot flashes and you may find them to be more bearable than not.

    Eat Foods Rich In Calcium And Vitamin D

    Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis.

    Calcium and vitamin D are linked to good bone health, so its important to get enough of these nutrients in your diet.

    Adequate vitamin D intake in postmenopausal women is also associated with a lower risk of hip fractures due to weak bones (

    Many foods are calcium-rich, including dairy products like yogurt, milk and cheese.

    Green, leafy vegetables such as kale, collard greens and spinach have lots of calcium too. Its also plentiful in tofu, beans, sardines and other foods.

    Additionally, calcium-fortified foods are also good sources, including certain cereals, fruit juice or milk alternatives.

    Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it.

    If you arent out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.

    Rich dietary sources include oily fish, eggs, cod liver oil and foods fortified with vitamin D.

    Bottom Line:

    A diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause.

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    Balance Your Diet For Fewer Hot Flashes

    During menopause, its important to eat a balanced diet of quality protein, healthy fats, and phytonutrient-rich fruits and vegetables. Dont skip meals or snacks, especially if youre watching your weight. Whenever you can, add in exercise and determine what works for you to get adequate sleep. Reduce stress as much as possible its the top trigger for hot flashes and night sweats.

    Supplement your diet to fill in nutrient gaps, balance hormones and support digestion with a top-quality multivitamin-mineral, a good omega-3 supplement and a strong probiotic. Try all three for a few months to see just how big a difference they can make. For more information about what to eat for good hormonal balance, check out our nutrition and lifestyle guidelines.

    Thousands of women with hot flashes and night sweats have had success with our popular Herbal Equilibrium. With a select blend of adaptogenic herbs that promote hormonal balance, this supplement offers natural and lasting relief for other menopause symptoms as well.

    Examining your diet and making a few food swaps can quiet symptoms of hormonal imbalance like hot flashes and night sweats. Those same food selections will also help relieve anxiety, irritability, fatigue and sleeplessness, too. Never underestimate the power of food to make you feel better!


    Phytoestrogen data source

    Lignan data source

    Home Remedies For Menopause Hot Flashes

    How to Deal with Hot Flashes Before Menopause

    Do you have night sweats or feel uncomfortable because of round-the-clock hot flashes? Cool things off a bit with home remedies for these menopause symptoms.

    Have hot flashes left you in a permanently sweaty state? You may be surprised to know that youve got many remedies right in your own home.

    Test out a couple of these at-home tips for countering menopause symptoms, including night sweats, and you may be feeling cooler before you know it.

    If menopause symptoms are making you uncomfortable, try some of these ideas at home. They may just work for you.

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    Causes Of Night Sweats

    Night sweats and their daytime counterpart, hot flashes, are caused by fluctuating levels of estrogen. Estrogen levels change dramatically during the years surrounding menopause and can cause the temperature regulator in the brain, the hypothalamus, to behave just as erratically. When estrogen levels fluctuate, the hypothalamus is misled into believing that the bodys internal temperature is too hot, causing the body to sweat in an attempt to cool down.

    Certain foods and habits can trigger night sweats or make them worse, including the following:

    • Warm rooms
    • Heavy, thick bedding
    • Heavy pajamas made of synthetic fabrics

    In rare cases, night sweats can also be caused by certain medications, infections, and even cancer. It may be a good idea to check with your doctor about the side effects of your medications or any underlying conditions.

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    Hot Flashes: What Can I Do

    Hot flashes, a common symptom of the menopausal transition, are uncomfortable and can last for many years. When they happen at night, hot flashes are called night sweats. Some women find that hot flashes interrupt their daily lives. The earlier in life hot flashes begin, the longer you may experience them. Research has found that African American and Hispanic women get hot flashes for more years than white and Asian women.

    You may decide you don’t need to change your lifestyle or investigate treatment options because your symptoms are mild. But, if you are bothered by hot flashes, there are some steps you can take. Try to take note of what triggers your hot flashes and how much they bother you. This can help you make better decisions about managing your symptoms.

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    The Medications Youre Taking

    Some medications can affect the parts of your brain that control your body temperature or your sweat glands, explains Dr. Ram. This means these medications can also induce night sweats.

    The types of medications associated with night sweats include:

    • Antidepressants
    • Hypoglycemia medications

    Talk to your doctor if youre experiencing night sweats as a result of a drug youre taking for another health condition, Dr. Ram advises. In some cases, your doctor may be able to prescribe an alternative version of the drug.

    Other Physical And Mental Changes At Midlife

    How to Get Rid of Hot Flashes and Night Sweats Naturally! | REDUCE Menopause Symptoms

    Some common midlife changes that are often attributed to menopause are not necessarily related to the fluctuating or decreasing hormone levels of menopause. The four most commonly reported changes include mood changes and depression insomnia or other sleep problems cognitive or memory problems and decline in sexual desire, function, or both. Other physical changes that crop up in the middle years include weight gain, urinary incontinence, heart palpitations, dry skin and hair, and headaches. For these, a hormonal link is possible, but has not been proved. Consider the fact that men, who don’t experience a dramatic drop in hormone levels in their early 50s, often notice many of these same symptoms!

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    Prescription And Nonprescription Remedies

    A number of non-hormonal remedies are available for the treatment of hot flashes. Some of these remedies are available over-the-counter but are not FDA-approved. Some prescription medications are used off label to help reduce hot flashes. Using a product “off label” means that it is not FDA-approved for the treatment of hot flashes, but is often used because it can be safe and effective for hot flash treatment.

    Eat More Foods That Are High In Phytoestrogens

    Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body.

    Therefore, they may help balance hormones.

    The high intake of phytoestrogens in Asian countries such as Japan is thought to be the reason why menopausal women in these places rarely experience hot flashes.

    Foods rich in phytoestrogens include soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds and beans. However, the phytoestrogen content in foods varies depending on processing methods.

    One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure and reduced severity of hot flashes and night sweats among women who were starting to enter menopause .

    However, the debate continues over whether soy products are good or bad for you.

    Evidence suggests that real food sources of phytoestrogens are better than supplements or processed foods with added soy protein (

    20 ).

    Drinking 17 oz of water, 30 minutes before a meal may lead you to consume 13% fewer calories during the meal .

    Bottom Line:

    Drinking enough water may help prevent weight gain, aid in weight loss and reduce symptoms of dryness.

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    Caffeine: Hot Flashes And Sleep Problems

    Women experiencing symptoms of menopause may have trouble sleeping well along with hot flashes, says Harpaz. You might try to fight fatigue in the morning with a dose of caffeine, but this strategy can backfire. Caffeine can make you both moody and even more tired, since it interferes with sleep, especially if you drink it after noon. The other problem with caffeine is that we rarely drink it alone once you add sugar or cream, you are making the drink even less healthy. Try an herbal peppermint tea for a gentle pick-me-up on a menopause diet.

    What Are Hot Flashes

    Pin on Menopause

    Hot flashes give you an uncomfortable feeling of warmth underneath your skin they are most prominent in your face, chest and neck area, and are often accompanied by sweating. After a few moments, you may start to feel cold as your body loses heat. When hot flashes happen during sleep, they are called night sweats. Hot flashes do not usually last very long, with each episode lasting from about 30 seconds to a few minutes.

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    Lifestyle Changes To Improve Hot Flashes

    Before considering medication, first try making changes to your lifestyle. Doctors recommend women make changes like these for at least 3 months before starting any medication.

    If hot flashes are keeping you up at night, keep your bedroom cooler and try drinking small amounts of cold water before bed. Layer your bedding so it can be adjusted as needed. Some women find a device called a bed fan helpful. Here are some other lifestyle changes you can make:

    • Dress in layers, which can be removed at the start of a hot flash.
    • Carry a portable fan to use when a hot flash strikes.
    • Avoid alcohol, spicy foods, and caffeine. These can make menopausal symptoms worse.
    • If you smoke, try to quit, not only for menopausal symptoms, but for your overall health.
    • Try to maintain a healthy weight. Women who are overweight or obese may experience more frequent and severe hot flashes.
    • Try mind-body practices like yoga or other self-calming techniques. Early-stage research has shown that mindfulness meditation, yoga, and tai chi may help improve menopausal symptoms.

    Complementary Therapies For Hot Flushes

    Women often turn to complementary therapies as a “natural” way to treat their hot flushes.

    There’s some evidence that isoflavones or black cohosh may help reduce hot flushes.

    But the research is patchy, the quality of the products can vary considerably, they can interfere with some medicines, and they can have side effects .

    It’s important to talk to your doctor before you take a complementary therapy.

    Page last reviewed: 29 August 2018 Next review due: 29 August 2021

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    What Can I Do To Prevent Night Sweats

    Breathe deeply: According to the National Institutes of Health , slow, rhythmic and patterned breathing helps with hot flashes and night sweats.

    Try to keep your bedroom cool: Try to keep a fan by your bed or sleep with lightweight sheets anything to keep the temperature down and the air circulating so you can relax at night.

    Exercise during the day: Exercising during the day can decrease stress as well as help you sleep better at night.

    Click on this link to read more prevention tips on hot flashes Natural Remedies for Hot Flashes.

    What Can You Do

    Diet Tips for Menopause Hot Flashes & Weight Loss

    Stay cool. At night, a “chill pillow” filled with water or other cooling material might help. Use fans during the day. Wear lightweight, looser-fitting clothes made with natural fibers such as cotton.

    Try deep, slow abdominal breathing . Practice deep breathing for 15 minutes in the morning, 15 minutes in the evening, and when a hot flash starts.

    Exercise daily. Walking, swimming, bicycling, and dancing are all good choices.

    Plant estrogens, found in soy products, may have weak estrogen-like effects that could cut hot flashes. Doctors recommend you get your soy from foods like tofu and edamame rather than supplements. Some studies suggest black cohosh may be helpful for 6 months or less. Botanicals and herbs may have side effects or change how other medications work, so ask your doctor first.

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    Hrt And Other Medications

    Your GP can also talk to you about hormone replacement therapy , which replaces oestrogen. Its the most effective treatment for hot flushes. Theyll explain the risks and benefits of taking HRT.

    If you decide not to take HRT, or if its not recommended for you, there are other non-hormonal medications available. Dont suffer in silence. If hot flushes are affecting your day-to-day life, talk to your GP about what might work for you.

    If youre struggling with menopause symptoms, or want to support someone who is, were here to help. Theres lots of information, expert advice and signposting on the menopause pages within our Womens Health Hub, and you dont need to be a Bupa customer to access any of it.

    Why Do Hot Flashes Get Worse At Night How To Stop Them

    There comes a period in every womans life where their biological clock reaches the time where menopause begins. When it comes to the sexual fertility of a woman, menstruation is the milestone that marks the physiological readiness to bear children. And at the opposite end of the time spectrum, menopause is the phase of life that signals the end of fertility for women. Menopause is the point in a womans life where she stops having her period and naturally occurs between the ages of 45-50 years old. However, there is no rhyme or reason as to which symptoms are experienced or the duration of the menopausal phases from woman to woman. One of the most notable symptoms of menopause and the time period leading up to menopause is hot flashes. Below, we will explain in more detail the phases of menopause, the symptoms and how to deal with them, specifically hot flashes.

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    Causes Of Hot Flushes

    Hot flushes usually affect women who are approaching the menopause and are thought to be caused by changes in your hormone levels affecting your body’s temperature control.

    They can happen without warning throughout the day and night, but can also be triggered by:

    • eating spicy foods
    • some health conditions, such as an overactive thyroid, diabetes and tuberculosis

    Managing Hot Flashes In Summer

    How to Prevent Premenopausal Hot Flashes

      Unfortunately, warm weather is a trigger for hot flashes for many women. Even more unfortunate is that its hard to escape hot weather in the summer, especially in Las Vegas where the average high temperature is over 100 degrees.

      About 80% of women going through menopause experience hot flashes, and many of them will go on to experience hot flashes for seven years or longer. Some women experience hot flashes only sporadically, while others can suffer through 10 a day. The severity of symptoms can range from mild to life-changing.

      A hot flash is pretty much what it sounds like, and symptoms may include:

      • A sudden sensation of heat in your chest, face, and head
      • Blotchy, red, flushed skin
      • Nausea
      • Chills following the heat

      Hot flashes are caused by fluctuating hormones that are typical for women going through menopause. In addition to warm weather, various things can trigger a hot flash, including spicy foods, hot beverages, alcohol, taking a hot bath or sauna, and smoking.

      The first step to managing hot flashes in the summertime is to avoid these triggers. Another effective method for managing hot flashes and other menopause symptoms is hormone therapy, but it carries several health risks if used for long-term treatment.

      Our New Beginnings OB-GYN team put together this list of easy-to-do tips to help you find relief from hot flashes this summer. Suggestions include:

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      Refined Carbohydrates: Menopause Moods And Fatigue

      White bread, pasta, rice, potatoes, corn these high-carb foods also contribute to cycles of moodiness and fatigue common symptoms of menopause, says Harpaz. You may go to a party and end up eating six or eight different types of carbs, he warns. At a weekend barbecue, for instance, your dinner plate alone might be loaded with bread, potatoes, and corn. Your best menopause diet alternatives are whole grains or simply limiting the portion sizes and number of carbs that you eat.


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