How to Control Hot Flashes Normally

Hot flashes are a signal that a woman is starting to go through menopause, when she will no longer have her periods. All of the changes that occur in the female body during menopause are due to changes in the hormones that are being produced, such as the amount of estrogen produced in the ovaries. During menopause, your body will start to have symptoms that signal your body is changing. A healthy diet, changing your lifestyle and natural remedies can control the symptom of hot flashes.

Things You'll Need

• Soy foods
• Foods high in phytoestrogens
• Vegetables
• Fruit
• Cool, comfortable cotton clothing
• Ice water
• Cool showers
• Cotton sheets
• Moderate exercise regimen
• Massage
• Yoga class
• Relaxation and breathing exercises
• Book
• Vitamin E

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Instructions

Process

• 1

  Add soy foods that are high in natural estrogens to your diet to reduce the menopausal symptoms of hot flashes. The phytoestrogens in soy foods are similar to estrogen and seem to help reduce menopause symptoms. Hot flashes are generally reduced by 40 percent when you increase soy in your diet, according to a recent article on MSNBC.

  Foods high in phytoestrogens include cereals, legumes, soy milk, soybeans, soy flour and some fruits and vegetables. Eat vegetables that are high in natural estrogens such as, beets, parsley, peas, carrots, cucumbers, yams, potatoes, pumpkin and alfalfa. Eat fruits high in natural estrogens such as apples, cherries, dates, papaya, plums, pomegranates and tomatoes. Other foods to add to your diet that contain natural estrogen are olive oil, baker's yeast, meat, licorice, anise seed, clover, black-eyed peas, dairy foods, garlic, olives, red beans, rice, sage and sunflower seeds.

• 2

  Avoid triggers or behaviors that cause hot flashes. Decrease your caffeine and alcohol consumption and stop smoking. Do not take diet pills. Avoid spicy foods that may trigger hot flashes. Avoid hot tubs, saunas, hot showers and hot weather. Exercise moderately, such as walks at night or early morning.

• 3

  Wear cool and comfortable clothing. Take a cool shower before bed and dress in lightweight cotton pajamas. Use cotton sheets. Lower your thermostat.

• 4

  Relax and reduce stress in your life. Get a massage or take a yoga class. Learn to meditate and learn relaxation and breathing exercises. Relax and read a good book. Plan your day to avoid stressful situations; avoid rushing to get to appointments. Get to your appointments early so you can sit, relax and cool off for a bit first.

• 5

  Stand in front of the freezer when experiencing a hot flash. Sip on cold ice water throughout the day. Take 400 to 1,000 IU of Vitamin E daily to reduce hot flashes.