Menopause is a natural event in the lives of all women and you do have some influence over the frequency and the intensity your hot flashes and other menopausal symptoms. The lifestyle choices you make—what you eat, drink, or wear and even how you relieve stress—can positively (or negatively) affect your symptoms. That’s why any successful therapy for menopausal symptom relief also includes recommendations for modifying the things in your life you can control.

Here are a few tips to help you tame hot flashes and other menopausal symptoms, such as moodiness, sadness, and sleeplessness.

Try to keep your body cool inside and out – Anything that tells your body it’s hot can trigger a hot flash

Regulate your surroundings

Lower the thermostat if you’re feeling hot

Use a ceiling/portable fan, desk fan, or hand fan

Avoid hot places

Adopt a new dress code

Wear thin layers

Choose breathable fabrics (cotton, linen, rayon)

Set a nightly routine

Use cotton bed sheets

Take a cool shower before sleeping

Consider food & beverage choices

Drink plenty of water

Choose cold drinks over hot ones

Avoid spicy foods

Keep a cool state of mind – Anxiety is closely related to hot flashes.

Reduce Common Stress Triggers

Turn off the Stress Response by finding your “on” Switch to Relax.

Deep breathing, visualization or meditation

Yoga and Pilates

Regular exercise

Get to know your own stress relievers

These so-called “stress relievers,” actually increase stress and trigger hot flashes.

Caffeine and alcohol


Fine-tune your eating habits – Blood sugar imbalance can trigger the stress response and lead to hot flashes.

Eat a high quality protein breakfast every day

Space small meals 3 to 4 hours apart

Keep healthy snacks handy if you’re a “stress eater”

Avoid refined carbohydrates and sweets.