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How To Get Rid Of Hot Flashes Caused By Menopause

Treatment Options For Menopause Symptoms

How To Get Rid Of Annoying Hot Flashes Post Menopause

The Menopause Consultation Program at the Women’s Medical Collaborative was developed to help women understand what theyre experiencing, anticipate what they may feel, and try to manage their symptoms while maintaining a healthy lifestyle. Our experts can help you choose the best of several options for relieving your hot flash symptoms:

  • Hormones. These provide many women with relief and offer added benefits for bone health. But hormones are not for everyone. Some women prefer not to, while others cant due to certain medical conditions such as breast cancer or a history of blood clots.
  • Antidepressants. Newer studies show that some commonly used antidepressants can provide effective relief.
  • Non-medical treatments. We find that women who exercise and maintain a healthy weight have fewer problems with hot flashes. Relaxation exercises and meditation can also help.
  • Cognitive Behavioral Therapy . This form of psychotherapy may be beneficial for some women.

Menopause And Excessive Sweating: What You Can Do

Some changes to your regular routine may help cool hot flashes.

Work on your weight. Women who are overweight or obese are more likely to have frequent hot flashes, Omicioli says. A study of 338 overweight or obese women found that those who lost weight over 6 months had a bigger improvement in hot flashes than those who didnât lose weight.

Exercise. Although studies havenât been conclusive, itâs thought that regular physical exercise lowers hot flash frequency.

Stop smoking. Several studies have linked smoking to hot flashes. One study found that heavy smokers were four times more likely to have hot flashes than women who never smoked.

Include soy in your diet. According to the National Center for Complemetary and Alternative Medicine, results of studies showing that soy reduces hot flashes has been inconsistent. To see if it works for you, you might try adding two to three servings of soy to your diet, Omicioli says. Try soybeans, tofu, tempeh, or miso.

Stock up on tanks and cardigans. Wear lightweight clothes and dress in layers so you can shed heavier clothing when a hot flash strikes. Wearing a material at night that wicks away moisture may help you sleep

Control the air temperature. Lower the heat, run the air conditioning, open a window, or run a fan during the day and while you sleep.

Pay attention to potential triggers. Alcohol, caffeine, and spicy food may trigger hot flashes in some women.

What Causes Hot Flashes And Sweating During Menopause

Ellen Sarver Dolgen, Coronado, Calif.-based author of Shmirshky: The Pursuit of Hormone Happiness, found her life thrown upside down when perimenopause began in her late 40s. Her first hot flash happened while she was in a business meeting with all men.

âI felt a flush of heat come over me but I didnât want to pay much attention to it,â she told WebMD. But when she stood up she felt sweat dripping down the inseam of her pants. âThank goodness I carry a big purse because I think it makes my hips look smaller,â she says. She used her purse to hide the wet mark on her pants as she left the meeting. âIt was absolutely mortifying.â

Doctors think hot flashes and night sweats are a result of fluctuating or decreasing estrogen levels. When menstrual cycles finally stop, estrogen levels drop fairly dramatically, Omicioli says.

The drop may impact a part of the brain that regulates body temperature. We all have a thermal neutral zone, which means our body temperature stays stable even when the temperature around us changes slightly. Theoretically, a drop in estrogen levels may narrow the thermal neutral zone, so that small changes in outside temperature cause a rise in body heat.

Your body is programmed to keep your core temperature the same, so when the air temperature rises, blood pours into blood vessels in your skin. Youâll become flushed and start to sweat.

There are a couple of other theories about why menopause and excessive sweating tend to go hand in hand.

Read Also: Can Menopause Cause Dizziness And Lightheadedness

Home Remedies For Menopause Hot Flashes

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.

How Does Menopause Affect Iron Levels In My Blood

Hot Flashes: Causes, Symptoms and Treatment

If you are still having periods as you go through menopause, you may continue to be at risk of a low iron level. This is especially true if your bleeding is heavy or you spot between periods. This can lead to anemia. Talk with your doctor about the amount of iron thats right for you. Good sources of iron include spinach, beans, and meat. Your doctor may also suggest that you take an iron supplement.

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When To See A Gp

It’s worth talking to a GP if you have menopausal symptoms that are troubling you or if you’re experiencing symptoms of the menopause before 45 years of age.

They can usually confirm whether you’re menopausal based on your symptoms, but a blood test to measure your hormone levels may be carried out if you’re under 45.

How To Treat Hot Flashes

If hot flashes are negatively affecting your life, and lifestyle changes are not helpful in managing symptoms, you might want to explore the option of hormone replacement therapy .

HRT works to relieve hot flashes by balancing and restoring the reduced levels of estrogen affiliated with menopause, Gersh says. This stabilizes the thermoregulatory centers of the brain to reduce hot flashes.

HRT is available in many forms, including pills, patches, or vaginal creams. The three main types of HRT include:

  • Estrogen-only. This type of treatment typically comes in pill or patch form and doctors often prescribe them at low doses to be taken daily.
  • Progestin-only. Some women may take progestin-only medications in addition to estrogen-only treatments. Progestin-only treatment options come in pill form and are also generally given in daily low doses, Gersh says.
  • A combination of estrogen and progestin. Just as the name suggests, these medications combine doses of estrogen and progestin and typically come in pill or patch form.

Both hormone therapy and other drugs that may help with hot flashes come with different risks and benefits, so talk with your health care provider about the best course of treatment for you.

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What Causes Hot Flashes Other Than Menopause

    Cristina Mutchler is an award-winning journalist with more than a decade of experience in national media, specializing in health and wellness content. A multilingual Latina, Cristina’s work has appeared on CNN and its platforms, local news affiliates across the country, and in the promotion of medical journal articles and public health messaging.

    Hot flashes are commonly associated with menopause, but they can also be caused by a variety of different lifestyle factors or medical conditions, and they are not always a sign of something serious.

    A hot flash is a feeling of sudden intense heat on the upper body lasting anywhere from 30 seconds to several minutes or longer. The feeling is often joined by other symptoms like sweating, reddening of the skin, dizziness, and heart palpitations.

    While there are other possible causes, hot flashes are extremely common when people are going through perimenopause/menopause.

    Hot flashes happen when the bodys internal thermostat senses that its too warm. This starts a chain of events where your heart beats faster, your sweat glands spring into action, and the blood vessels that are near the skins surface widen to cool the body off.

    How To Prevent Them

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

    First, know your triggers. Common triggers include alcohol, caffeine, spicy foods, hot beverages, and smoking and every woman is different. Some women can drink a beer and feel fine, while others with a higher sensitivity to alcohol will feel a hot flash coming on almost immediately.

    Stress is also big trigger, and mindful meditation and deep breathing can help prevent them.

    Finally, avoiding hot rooms and hot weather will help you avoid hot flashes. Of course, this may not always be possible, and one persons idea of hot may not be anothers. Your best bet is to dress in light, loose layers, so you can shed a layer or two if you need to.

    Its a good idea to document your triggers, in addition to where and when they happen, so you can avoid them in the future.

    Night sweats are hot flashes annoying cousin. They feel similar to hot flashes, except they happen at night and cause you to wake up in a puddle and lose sleep. Try to avoid night sweats by keeping your bedroom cool. Using a fan or invest in moisture-wicking pajamas. Keep ice water on your nightstand in case you need to cool down quickly.

    Its also important to stick to a consistent bedtime and aim for a solid seven to eight hours of sleep every night. Regular, restful sleep can help with hot flashes, stress, and may reduce menopause symptoms overall.

    Read more about night sweats.

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    What Causes Menopause Hot Flashes

    When a woman reaches menopause, hormones in her body begin to change and fluctuate, with decreased estrogen levels being the primary reason for causing hot flashes. While not entirely exclusive to menopausal women, hot flashes also occur in women of childbearing age, and even men. The possible reasoning for this is thermoregulation . While these theories do make sense, experts are not completely sure why hot flashes are prominent during menopause, with decreased levels of estrogen being the most likely answer.

    Where To These Hot Flashes Come From

    The two common causes of these lingering hot flashes are both of course underlying imbalances in hormone levels – which in Chinese medicine are related to your yin, yang, and liver

    So we’re not just giving you a fan or a cooling spray – we’re getting to the underlying cause.

    And why do we usually get such good results? Because during menopause your hormone levels are changing pretty quickly – they’re in a state of active change. Trying to balance them is like trying to hit a moving target – and as soon as you get them balanced they change again!

    After menopause your hormone levels stop changing – they stabilize again, so its must easier to adjust them, get them back in balance, and keep them stable.

    Recommended Reading: Estrogen Dizziness

    Make A Plan To Stay Active

    With age, many people let exercise fall to the bottom of their priority list. Maybe its because theyre busy, maybe its because theyve become less body conscious with age, or maybe its due to comfortable ruts.

    Regardless, the priority shift away from activity can have consequences. Many experts believe midlife weight gain has more to do with lifestyle than with hormonal factors related to menopause.

    So your plan to lose weight after menopause should include a program to stay active. You may want to invest in a fitness tracker or activity monitor to make sure youre getting enough movement to slim down or stay lean.

    Other Changes During Menopause

    How To Get Rid Of Hot Flashes Without Hormones

    The loss of estrogen during menopause can cause changes in the vaginal and vulvar skin. These changes can result in vaginal dryness, burning and discomfort, or painful intercourse. Most women need a lubricant.

    There are many different formulations, but silicone-based lubricants are best. Be aware that most over-the-counter lubricants contain preservatives, which can cause irritation. A preservative-free silicone lubricant or natural product, such as extra virgin olive oil or organic unrefined coconut oil, can also work.

    Many women also experience painful spasms of the interior pelvic muscles, called vaginismus. Specialized physical therapy is a very effective treatment. Our center has a group of female physical therapists who are specially trained in pelvic floor rehabilitation.

    Recommended Reading: How To Increase Breast Size After Menopause

    Fill Your Plate With Healthy Foods

    Complementing your exercise routine with a healthy diet is also key in suppressing hot flashes. According to a study in the American Journal of Clinical Nutrition that followed 6,000 women for nine years, those whose diets were high in fat and sugar were 20 percent more likely to experience menopause night sweats and hot flashes . Fill your day with fruits, veggies and whole grains and minimize your intake of added sugars found in sugary drinks, baked goods and coffee drinks. A diet filled with whole, fiber-rich foods can help stabilize blood sugar levels and will have a positive effect on your overall mood.

    Need help getting rid of hot flashes? A menopause-certified health coach can be helpful. Book 30 minutes for your personal consultation with a health coach.

    If implementing all four of these strategies seems overwhelming, try one new technique every week. After a few weeks, youll have four powerful tools that will help give you the upper hand on handling hot flashes.

    Cheers to your health!

    What do you do to conquer hot flashes? Sweaty women everywhere would love to know! Join the Gennev community and hare your tips, rants, raves, and all!

    How Is Menopause Diagnosed

    If you believe you are going through menopause and have concerns, talk to your doctor. Menopause does not require an official diagnosis unless you want to confirm it. Your doctor may order a blood test to check your hormone levels. They will check for estrogen as well as a follicle-stimulating hormone .

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    B Vitamins And Hot Flashes: What’s The Connection

    B complex supplements contain folic acid, a form of folate that has been scientifically studied for its effectiveness on menopausal hot flashes.

    Results have shown that folic acid is successful in reducing the severity, duration, and frequency of hot flashes during menopause, making its consumption recommendable as an alternative treatment plan for symptom relief.

    Foods naturally rich in folate include dark green leafy vegetables like spinach nuts peas seafood dairy products grains and beans. On the other hand, foods rich in folic acid are fortified breads, pastas, and cereals.

    However, since the body loses some of its ability to absorb vitamins present in foods with age, taking a B complex for hot flashes may be a more attractive option for aging women.

    Look for B complex supplement that contains the recommended dietary allowance of folic acid, 400 micrograms per day.

    Although vitamin B12 has been found effective for other menopause symptoms, like tingling extremities or electric shocks, the link between vitamin B12 deficiency and hot flashes has no scientific evidence.

    Nevertheless, if women want the best chance at hot flash relief with B vitamins, taking a B complex supplement is the best way to go.

    What Alternative Treatments For Menopause Have Been Scientifically Studied

    How To Get Rid Of Hot Flashes Without Hormones

    The alternative treatments for menopause that have been studied in well-designed trials include phytoestrogens , black cohosh, and vitamin E.

    Phytoestrogens

    Isoflavones are chemical compounds found in soy and other plants that are phytoestrogens, or plant-derived estrogens. Red clover is another source of isoflavones that has been used by some women in an attempt to relieve hot flashes. Isoflavones have a chemical structure that is similar to the estrogens naturally produced by the body, but their effectiveness as an estrogen has been estimated to be much lower than true estrogens.

    There is a perception among many women that plant estrogens are “natural” remedies and therefore safer than HT, but their safety has never been proven scientifically. Further research is needed to fully characterize the safety and potential risks of phytoestrogens.

    Black Cohosh

    Vitamin E

    Some women report that vitamin E supplements can provide relief from mild hot flashes, but scientific studies are lacking to prove the effectiveness of vitamin E in relieving hot flashes. Taking a dosage greater than 400 international units of Vitamin E may not be safe, since some studies have suggested that greater dosages may be associated with cardiovascular disease risk.

    Other alternative therapies

    Behavioral interventions

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    Will I Have Hot Flashes As I Approach Menopause

    Hot flashes are one of the most common signs of perimenopause, the years leading up to menopause. Menopause, when your period stops for good, typically happens between age 45 and 55.

    Some women experience the heat and flushing of hot flashes without sweating, while others sweat so much they need a change of clothes. When hot flashes happen at night, leaving you and your sheets drenched, theyâre called night sweats.

    For about 75% of women, hot flashes and night sweats are a fact of life during perimenopause and menopause. A lucky minority wonât experience them at all. Some women will experience only mild hot flashes.

    But for 25% – 30% of women, hot flashes and night sweats will be severe enough to interfere with quality of life, says Valerie Omicioli, MD, clinical assistant professor of obstetrics, gynecology, and reproductive science and a certified menopause practitioner at the University of Maryland School of Medicine in Baltimore.

    A single hot flash can last anywhere from one to five minutes and may occur a few times a week for some women or daily for others. When hot flashes are severe, they may strike four or five times an hour or 20 to 30 times a day, Omicioli says.

    Food Allergies Or Sensitivities

    Almost all of us experience something like a hot flash when we eat very spicy foods, but alcohol, caffeine, and additives like sulfites are also some common triggers. It is thought that spicy foods that give food some heat and alcohol are vasodilators and expand your blood vessels, Dr. Wider explains. But if you have an unidentified food allergy or intolerance, something else in your diet could be the cause, Battaglino explains.

    Cool off: Pay attention to how your body reacts the next time you ingest any of the foods above and you may find a correlation. If that doesnt help, consider speaking with your doctor or a registered dietitian about a structured elimination diet.

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