Hot flashes affect two-thirds of women in perimenopause and menopause. These bouts of intense warmth across your face, neck, and chest are often accompanied by perspiration, and they’re considered one of the most bothersome symptoms of menopause.
Hormonal changes during menopause trigger hot flashes. It’s a natural biological process, but don’t assume that you have to accept the embarrassment and discomfort of hot flashes. They’re unpleasant enough when the weather is cool — but introduce the hot, sultry days of summer and hot flashes become even more unbearable.
At The Women's Center, our team of specialists understands how hot flashes and other symptoms of menopause can impact your quality of life. Take a moment to explore our best tips for handling hot flashes in the heat.
Reevaluate your diet
Certain foods and beverages can elevate your body temperature and induce hot flashes, particularly if it’s already hot outside. If you’re suffering from hot flashes, avoid spicy food, alcohol, and caffeine.
Focus on eating a healthy, balanced diet that’s rich in fruits, vegetables, and whole grains. Drink ice water or unsweetened tea to help keep your body temperature lower on hot days.
Practice healthy stress management
Finding healthy ways to manage stress and calm yourself may reduce menopausal symptoms, including hot flashes. Try practicing yoga or meditating. If you feel a hot flash coming on, take deep breaths to reduce anxiety and wait for the hot flash to pass.
If you use tobacco products, consider getting help to quit. Not only is quitting smoking better for your overall health, but it can reduce menopausal symptoms.
Keep cooling items close at hand
Prepare for hot flashes ahead of time by stashing washcloths or small scarves in the freezer. When you feel a hot flash coming on, drape the fabric over the back of your neck for quick relief.
Carry a small, portable fan or mister in your purse to cool down when you’re not at home. Wearing light layers of breathable fabrics like cotton and linen allow you to remove layers when you get overheated and replace them after the hot flash is over.
Consider hormone replacement therapy
When hot flashes severely affect your quality of life and lifestyle changes don’t make a difference, talk to our team about hormone replacement therapy. Hormone replacement can help balance hormone levels to minimize unpleasant menopausal symptoms, including hot flashes.
Hormone replacement is available in a variety of delivery methods, like skin patches, oral tablets, gels, or creams. Depending on your unique needs, your doctor may recommend estrogen on its own or estrogen and progestin.
You can expect to take the smallest possible dose for the shortest amount of time that provides noticeable relief from your worst menopause symptoms. For some women, hormone replacement therapy reduces hot flashes to significantly improve their quality of life.
Don’t let hot flashes get the best of you this summer. For personalized care and menopause management, schedule an appointment at The Women’s Center. Call the office nearest you in the Orlando, Florida, area or book online today. You can also send the team a message here on our website.