How to Ease Hot Flashes

Many women experience hot flashes during menopause, as a result of changing hormone levels. Additional factors like obesity and high anxiety can increase the frequency of these hot flashes. Hot flash episodes vary from a few seconds to 10 minutes and can last up to a few years after beginning menopause, according to the National Institute on Aging. These waves of heat are uncomfortable and embarrassing for some women. Fortunately, you can treat this menopausal symptom with a variety of self care options and medical treatments.

Instructions

• 1

  Dress in layers. Hot flashes can strike even in the middle of winter, so trade your long-sleeved undershirt for something more heat friendly. If you work in an office, wear an appropriate but comfortable, loose-fitting, short-sleeve shirt under your regular clothing. Trying to "wait out" a hot flash while wearing heavy layers can leave you sweaty and shivering shortly afterward. Hot flashes appear quickly, so wear items on top that you can remove easily, such as large-neck sweaters and button-down cardigans. When a hot flash strikes, you'll be able to simply strip down a short-sleeved shirt, regardless of your location.

• 2

  Record the details of each hot flash episode. Write down what you ate, where you were and what you were doing immediately after a hot flash occurs. Certain foods and environments cause sweating, but for menopausal women, the result can be a hot flash. Spicy and sour foods, alcohol, caffeine and piping-hot liquids can all cause hot flashes. Sensitivity to these triggers varies between women, which is why recording the context of each hot flash helps identify specific foods you should avoid in the future.

• 3

  Ask you doctor about hormonal therapy. According to the United States Women's Health Association, menopausal hormonal therapy is one of the most effective treatments for hot flashes. The therapy requires you to take small pills daily that correct the hormone imbalance causing your hot flashes. Hormonal therapy options are only available with a prescription, so speak with your doctor about this possibility.