Hot flashes are one of the most common symptoms of menopause and can be especially troublesome in the heat of summer. As the temperatures rise during the summer months, managing hot flashes can become increasingly challenging. However, understanding the root causes and exploring some natural remedies can make this transition smoother and more comfortable.
Understanding Hot Flashes
Hot flashes are sudden feelings of warmth. They are usually most intense around the face, neck, and chest areas, and result in sweating and discomfort. Hot flashes are caused by fluctuating estrogen levels during menopause. This hormonal imbalance affects the part of the brain responsible for regulating body temperature. Therefore, resulting in an increased sensation of heat.
Coping Strategies for Hot Flashes
Stay Cool
There are a few quick fixes you can implement to make yourself more comfortable as you work to balance your hormones and create a permanent fix for the root cause. In the meantime, you can do the following.
Dress in Layers: Choose lightweight, breathable fabrics like cotton or moisture-wicking materials. Also, dress in layers so you can easily remove clothing as you feel a flash coming on.
Use Fans and Air Conditioning: Keep your environment cool to help prevent the onset of hot flashes. You can also carry a portable fan when you are out and about and make sure to locate air-conditioned spaces to find relief when outdoors.
Cool Showers/Cold compresses: Taking cool showers or using cold compresses on your forehead or neck help lower your body temperature providing quick relief.
Diet and Hydration
Stay Hydrated: Drinking plenty of water throughout the day will help regulate body temperature. I always carry a reusable water bottle with me, so I have water at my fingertips anywhere I go. It has helped in many aspects of my health.
Avoid Triggers: Things like eating spicy foods, or drinking caffeine or alcohol are known to trigger hot flashes. Reducing or dare I say eliminating these from your diet can help manage symptoms. Coffee was a HUGE trigger for me. When I stopped drinking it, I noticed the difference almost immediately. And you know what, I don’t even miss it. Why? Because I feel ALOT better now that I know what my body feels like without it and I never want to go back.
Incorporate Phytoestrogens: Foods like flaxseeds and lentils contain natural estrogens that can help balance hormone levels. Including these in your diet regularly can reduce the frequency of hot flashes. I add a tablespoon of flaxseed to my morning smoothie to get my daily dose.
Mind-Body Practices
Stress Reduction: Stress can make hot flashes worse. Incorporating practices like yoga, meditation, and deep breathing exercises can help calm the mind and reduce stress in the body. Therefore, reducing the number of hot flashes as well as their severity.
Acupuncture: Some studies suggest that acupuncture may help reduce the frequency and severity of hot flashes by promoting hormonal balance. I haven’t tried acupuncture for this particular purpose, but I have done it for another issue I was experiencing years ago. Based on my experience back then I think it’s worth a try.
Natural Supplements
Disclaimer: I am not a Dr. and the following recommendations are based on my own experience as well as the experience of my clients. As with all new supplements, you should consult with your physician before beginning anything new. Also, everybody is different so what works for some may not work for others. Unfortunately, there is no one size fits all fix so there will be some trial and error here. Be patient and approach this obstacle with an open mind.
Black Cohosh: This herb has been traditionally used to alleviate menopausal symptoms, including hot flashes.
Vitamin E: Some women find relief with vitamin E supplements, which may also help reduce the frequency and intensity of hot flashes.
Evening Primrose Oil: Rich in gamma-linolenic acid (GLA), this supplement may help manage hormonal changes and reduce hot flashes as well.
Talk to your doctor, experiment, and see what works best for you.
Lifestyle Modifications
In my humble opinion, this is the most important one of all. Lifestyle modification are something you can do for the long haul with only positive side effects. If you are looking for the most effective, long-term solutions keep reading.
Regular Exercise: Physical activity helps regulate hormones and improve overall well-being. Aim for moderate exercise like walking, swimming, or weight training most days of the week. Start with something manageable so you continue and build as you get stronger and have more stamina.
Maintain a Healthy Weight: Excess body fat can make hot flashes worse. Balanced nutrition and regular exercise can help maintain a healthy weight and reduce symptoms.
Sleep Hygiene: Ensure your bedroom is a cool and comfortable place to sleep. Use light fabrics for bedding and consider using a cooling mattress pad to improve sleep quality. Shoot for 8 hours of quality sleep each night.
Herbal Teas
Tea is another way to get your daily dose of protection against hot flashes.
Peppermint Tea: Has been known to provide relief due to its cooling properties.
Sage Tea: Traditionally used to reduce excessive sweating caused by hot flashes.
Navigating menopause requires a multi-faceted approach, especially in the summer heat. Learning the root causes of your hot flashes and incorporating natural remedies in combination with lifestyle changes, you can significantly improve your comfort and quality of life. Always talk to your doctor before taking any new supplements to ensure they are safe and appropriate for your individual health needs. Remember, menopause is a natural process, and with the right strategies, you can conquer this transition with grace and ease.
Struggling with menopause? I would love for you to join me for a 6-week Menopause Mastery Challenge. Sign up here! Not quite ready to commit but want to learn more about navigating menopause? Read my blog about debunking menopause myths here or how to maintain a positive mindset through this transition here.
Wishing you much love, health, and happiness,
Christine
