5 Tips to Reduce Menopause Hot Flashes


Women going though menopause are guaranteed the inconvenience of hot flashes.

These hot flashes can happen any time of the day or night, sometimes resulting in waking you up from even the deepest sleep. Hot flashes occasion because of the decreed estrogen level in the female body. Hot flashes cause insomnia, anxiety, and panic attacks Sadly enough, while they will occur during menopause here are five tips to reduce menopause hot flashes.

The number one way to relieve hot flashes, as recommended by doctors is through HRT (Hormone Replacement Therapy). This is the means in which synthetic estrogen, and progesterone is added to the body to help balance out the loss of estrogen, thus causing the hot flash. This method of treatment does have side-effects such as nausea, irregular bleeding, and headaches. Another known fact about HRT is that if you have a family history of breast cancer, it might not be the best method in treating your symptoms, but it is a very efficient means of relieving hot flashes.

Another very useful means is to log your hot flashes. Keep a record of when they begin, and how long they last. Make sure you document the situation you were in when it came on so that you can determine if there are any triggers that are causing them. Once you get used to logging your hot flashes and the possible triggers that caused them, it becomes easier to avoid those triggers. While triggers are not the only cause of hot flashes and you may still have them anyway, this is still a useful empowerment for you to really give yourself an evaluation to see if there are lifestyle changes needed during this transition.

Exercise is also a very positive means of reducing hot flashes during menopause. Exercise helps increase the levels of serotonin which is a neurotransmitter directly linked to hormone levels. Since it is the depletion of estrogen, adding the benefits of exercise to get your serotonin level charged, it can help stave off anxiety and panic, two results of having chronic hot flashes. Another great medium of exercise is Yoga. For those who would rather have a more relaxing exercise time than the contemporary aerobic exercise, this is wonderful for dealing with the anxiety and panic. It helps give focus, and clarity to the brain as well.

One thing that you can control is the thermostat in your home. Find ways to effectively cool down the body. Set temperature controls at comfortable levels. Dress in pure cotton clothing because it allows the skin to breath. Applying ice to the neck and wrists is a wonderful way to cool down the body. Also, take cool showers and drink plenty of cool water when you feel a hot flash coming on.

Stress is a major cause of hot flashes during menopause. During the time that you are logging your hot flashes, take careful note of stressful situations. Try to avoid stress by using relaxation methods, such as deep breathing. Find time for yourself to reflect and have quiet time. This can be done by taking a quiet walk, or finding a place that you can just sit and think. With our society under so much stress, this can sometimes be difficult but along with the medications used for menopause, there are some things that you will have to take control of. By relieving those areas of stress, you can help relieve your hot flashes, and eventually cause them to dissipate.