Alleviating Pre-Menopause Hot Flashes

As a woman advances closer and closer to menopause, she often experiences a transition period where her hormones go into a state of flux. Rising and falling levels of estrogen and progesterone mark the beginning of this intermediary stage known as perimenopause, or "pre-menopausal" transition. The duration of this type of change varies greatly from woman to woman, but it typically involves a variation in menstruation, a loss in fertility and hot flashes. Actually, around 75 percent of women, according to the Mayo Clinic, suffer from hot flashes during this pre-menopause phase.

Hormones

• While hot flashes aren't necessarily harmful, they can be an uncomfortable nuisance, prompting most women to seek out ways of alleviating this sudden rush of heat. And of all the methods available today, one of the most effective is an oral birth control like "the pill." This is largely due to the estrogen and progesterone found in these medications. Since your body is experiencing an ebb and flow in its level of hormones, birth control pills can regulate this fluctuation by essentially supplementing their production. This not only eases hot flashes, but can diminish the changes in menstruation. So talk to your doctor about getting a prescription as part of your pre-menopausal treatment plan.

  But not all women want to start taking the pill just because they're suffering from hot flashes, making other methods of hormone replacement better options. Progestin therapy can also go a long way to alleviate these sudden sensations of heat. With this form of treatment, take a hormone supplement each day as you go through perimenopause to reduce the frequency and intensity of hot flashes.

Self-Care Methods

• Though hormones may be the most effective treatment for hot flashes, many women find relief by implementing a number of self-care methods. Most of which have nothing to do with pills or medications. Start off by dressing in light and breathable fabrics. Sometimes, heavy or restrictive clothing can cause your core to increase in temperature, triggering a hot flash, so dress for the weather whenever possible.

  As you make the appropriate modifications to your attire, do the same with your environment. Keep rooms cool with air conditioning, the air circulating with fans and windows open to better ventilate the space. Each of these little things can really help alleviate a hot flash even before it starts.

Diet and relaxation

• Once you've taken care of both your apparel and your environment, start trying to identify other factors that may be playing a role in the hot flashes. For some women, it's the food they eat, like hot or spicy cuisine. For others, it's the beverages they drink, like alcohol or caffeine. It could even have something to do with your emotions, such as stress or worry, or any bad habits you may participate in, such as smoking. Avoid these triggers and the resulting sensation of heat by paying attention to the inciting factors that may prompt a hot flash.

  Use common relaxation techniques if you still haven't alleviated these hot flashes. Many women find yoga, mediation or breathing exercise a benefit for perimenopause and hot flashes, so sign up for a class at your local gym. You may just find that a little relaxation can reduce the frequency and intensity of this heated sensation.