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
Smoking
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.
