Dress in Layers
Wear lightweight, breathable fabrics that can be easily removed or added as needed to help regulate body temperature.
Stay Hydrated
Drink plenty of water to stay hydrated and help regulate body temperature.
How to Manage Hot Flushes
Consider Hormone Replacement Therapy (HRT)
Hormone replacement therapy may be a very effective treatment option for managing hot flushes. Talk to your doctor to discuss the risks and benefits of HRT and determine if it's right for you.
Non-hormonal medicines
Non hormonal prescribed options e.g. antidepressants, NK3 antagonists as well as supplements e.g. black cohosh, red clover, st John’s wort have shown evidence of being useful to alleviate hot flushes.
Keep your Environment Comfortably Cool
By using fans, opening windows. Consider using cooling products such as gel packs or cooling pillows to help alleviate discomfort.
Avoid Triggers
Identify and avoid triggers that may exacerbate hot flushes, such as spicy foods, caffeine, alcohol, and hot beverages. Keep a diary to track your symptoms and identify patterns.
Remember
Menopausal hot flushes are a common symptom of menopause and are usually temporary.
By implementing these strategies and finding what works best for you, you can effectively manage hot flushes and improve your quality of life during this transition.
If hot flushes persist or significantly impact your daily life, consult your doctor for further evaluation and guidance.
Seek Support
Join a support group or talk to friends, family members, or healthcare professionals about your experiences with menopausal symptoms. Sharing your concerns and seeking support can help you feel less isolated and better cope with hot flushes.
Maintain a Healthy Lifestyle
Regular exercise, a balanced diet, and adequate sleep can help reduce the severity of hot flushes and improve overall well-being during menopause.
Following a whole food plant based diet and strength training has also been shown to help with reducing hot flushes' frequency.
