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Hints for relief
Please consult with your physician to determine if the hints below are appropriate for you. According to experts, approximately 85 percent of women suffer from hot flashes during their menopausal years. Hot flashes can be very disruptive in women's lives, causing discomfort, embarrassment, and even fear. If you are suffering from the symptoms of hot flashes these tips may be helpful in relieving the discomfort.
- Until the flushing passes, try to relax, take deep breaths, and count to 10 as you inhale and exhale.
- Get plenty of sleep and eat a healthy diet.
- Yoga or meditation may be helpful in stress relief.
- Record your hot flashes on a calendar to see if you can find a pattern. If your hot flashes are stress-related, do what you can to eliminate the source of the stress.
- Take a warm (not hot) bath before bed.
- Lower the room temperature, especially in your bedroom.
- Keep a fan in your bedroom at night.
- Put cotton sheets on the bed. Try layers of lightweight quilts or blankets that you can remove as needed. Keep a spare pillowcase next to your bed in case you need it during the night.
- Sleep in light cotton nightgowns or T-shirts, keeping a spare next to the bed for later. Consider sleeping in the nude to keep cool.
- Keep a cotton towel near your bed. Put it under your head and shoulders to protect your pillowcase and sheets when you start to experience night sweats. When you are cool again, use the towel to wipe yourself off so you can go back to sleep.
- Have baby powder or cornstarch powder nearby to apply around your neck and shoulders.
- Dress in light layers of clothing made of natural fibers such as cotton. Remove and replace layers as necessary.
- Try wearing cotton scarves around your neck as accessories and to minimize perspiration stains on jackets, blouses, and shirts.
- Drink cool beverages as soon as you feel that first wave of heat.
- Avoid spicy foods, coffee, caffeinated soft drinks, and alcohol.
- Avoid large meals that may dilate blood vessels and make you warmer.
- Keep a bottle of ice water or an ice pack by your bed.
- Exercise regularly in a cool room. Avoid strenuous exercise that might leave you overheated. Always consult with your doctor before starting an exercise program.
- Talk to your doctor about hormone therapy (HT), a very effective treatment for hot flashes.
