This is list of simple solutions for living with hot flashes. Hopefully you will find something here that will work for you.
- Dress in layers. As you heat up, remove layers. Obviously this has limited use in the summer, but during the colder months can be quite effective.Carry some extra clothes with you “just in case”. If you do get a severe hot flash, changing into some nice dry clothes can give you a little psychological boost.
- Keep a food diary. It doesn’t have to be extensive. Whenever you get a hot flash, write down what you ate before the hot flash occurred. This may help you pin point specific triggers. Caffeine, alcohol and spicy foods are all thought to be contributors to hot flashes, so keep an eye on your intake.
- Quit smoking. Not only does smoking bring on menopause earlier, but it also exacerbates your menopause symptoms.
- Keep a small personal fan handy. A small silly thing, but anything to keep your sanity at this point is worthy of trying.
- Paced breathing exercises. This is when you breathe is slowly for 5 seconds and then exhale slowly for 5 seconds while sitting and relaxing comfortably. This is done twice a day for 15 minutes each time or at the very start of a hot flash.
- Exercise. This is generally important regardless of what you are going through. Exercise helps prevent osteoporosis, helps reduce stress and promotes better sleep.
- Stay on a regular sleep schedule. This is a common complaint among Americans in general, not getting enough sleep or not enough quality sleep, but very few people actually practice good sleep rituals. To get the best sleep possible, have a routine. Yes, you need a routine. Every day at the same time, you need to establish what your wind down routine will be, this is you telling your body what to expect. Essentially you are training yourself to get ready to sleep. Your routine can be watching TV, listening to music, reading, or some other relaxing activity for an hour before bed. It should be something somewhat passive, not exercise or gardening. Wake up at the same time every day. Do this 7 days a week. It may take you a few weeks to train yourself to get good sleep, but it does work.
