Cool hot flashes: Women experiencing hot flashes may want to consider dressing in multiple layers, drinking a cold glass of water, or moving to a cooler environment. It is important to identify potential triggers of these episodes, which may include hot beverages, caffeine, spicy foods, alcohol, stress, hot weather, and even warmer temperatures in a room.
Get enough sleep: It is advised to limit caffeine intake as it can reduce sleep quality. Additionally, drinking too much alcohol should be avoided as it can disrupt sleep. To ensure restful sleep, exercise during the day but not in the immediate hours leading up to bedtime. If hot flashes cause interference with rest, it is wise to consider management methods prior to attempting to fall asleep.
Exercise regularly: Regular physical activity on most days is recommended in order to reduce the risk of developing heart disease, diabetes, osteoporosis, and other age-related conditions.
Plant estrogens (phytoestrogens): Two main types of phytoestrogens exist: isoflavones and lignans. Isoflavones are found in a variety of items, such as soybeans, lentils, chickpeas, and other legumes. Lignans, on the other hand, occur in flaxseed, whole grains, as well as some fruits and vegetables. These estrogens can also be naturally found in certain types of food.
The efficacy of estrogens in food as a means to relieve menopausal symptoms such as hot flashes has yet to be definitively proven. Though some studies have indicated weak estrogen-like effects from isoflavones, those with a medical history of breast cancer should consult their healthcare provider before supplementing their diet with isoflavone pills.
Black cohosh: Black cohosh has risen in popularity among women suffering from menopausal symptoms. However, there is scant evidence to suggest that the supplement is effective and could potentially cause harm to the liver. Additionally, it is not recommended for those with a risk of breast cancer.
Acupuncture: Recent research findings have yet to demonstrate a significant or consistent improvement in reducing hot flashes through the use of acupuncture. Further studies are necessary to explore the potential efficacy of the practice.