Vasomotor symptoms, or hot flashes and night sweats, are the
most common symptoms of perimenopause and menopause.
Perimenopause is the
period before menopause when these
symptoms begin and peak. This period lasts on average for 4 years but can last
for much longer.
Menopause is the time in
a woman's life when she has not had a period for at least a year. She may
continue to experience hot flashes and night sweats, but they will probably
occur less often.
The details of exactly
how hot flashes work are still not fully understood. However, most research
suggests that a lack of estrogen interferes with
the body's ability to control temperature.
While hormone replacement
medications can help treat severe cases, natural remedies may lessen the
intensity and frequency of hot flashes.
Lifestyle tips
There are many ways that
women experiencing hot flashes can get some relief from symptoms.
Recommended lifestyle
tips that may help reduce hot flashes include:
Identifying trigger points and avoiding them
The factors that increase
the frequency and severity of hot flashes vary from woman to woman. Common
triggers include:
·
warm weather
·
stress
·
spicy or hot foods and
beverages
·
alcohol
Most women do not need to
avoid trigger points entirely, but knowing which specific factors worsen hot
flashes allows women to deal with them when they occur.
Stopping smoking
Smoking may speed up the
onset of menopause and increase the severity of symptoms, especially hot
flashes.
Losing weight
Obesity and an unhealthy body weight are thought to
increase in the intensity and frequency of hot flashes.
Carrying cool water at all times
Drinking cold water or
splashing it over the face and wrists can help quickly cool the body during hot
flashes. Having a cold shower or running the face and wrists under cold water
helps lower body temperature even quicker.
Staying hydrated may also
help steady body temperatures.
Keeping a fan close by
The breeze generated by
fans can help keep bedroom temperatures cool and steady throughout the night.
Handheld fans can also provide instant cooling relief.
Relaxation techniques and exercises
Stress causes the release
of a substance called epinephrine, which increases body temperature and
sweating. Relaxing activities may help reduce the severity and frequency of hot
flashes.
Recommended relaxation
exercises include:
·
yoga
·
guided thought
·
mediation
·
Tai chi and qi gong
·
acupuncture
·
talk therapy or counselor
services
·
massage
·
breathing exercises
Keeping calm
The intensity of hot
flashes can cause a sense of panic, intensifying symptoms. Rushing to find
relief, such as a damp towel or rapidly fanning oneself may increase body
temperature.
Eating a healthful diet
Nutrients, in particular
proteins and fats, help guide healthy hormone and nerve signaling.
A well-balanced diet can
also reduce blood sugar changes that cause similar symptoms to hot flashes.
Women should eat foods high in omega-3 fatty
acids, such as cold-water fish or ground flax seed, or consider
a fish oil supplement.
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