– Stay cool during menopause with these home remedies
Don’t let your menopause symptoms get the better of you. Use these natural remedies for hot flashes to stay cool and comfortable.
1. Avoid hot flash triggers
There are many things that can bring on a hot flash with a vengeance, so minimizing these things can greatly reduce the number of hot flashes you experience. These triggers can also increase the frequency and severity of hot flashes.
Avoiding things that trigger hot flashes is something that is completely within your control. There are several types of triggers, first and foremost being the foods you eat and the drinks you consume.
Triggers can include things like caffeine, spicy foods, and more. Minimize your use and intake of these triggers and you’ll go a long way to making yourself more comfortable.
Additionally, there are elements in your environment that can trigger a hot flash episode, such as heat, stress, alcohol, tight clothing, and other similar things. So pay attention to your environment and take measures to make sure you control it so that you can avoid hot flashes in the first place.
2. Sleep coolly
You want to get adequate sleep while going through the menopausal changes, and one important way to do that is to keep your bedroom cool at night. Whether you live in a cold or warm climate this is true. If you can, leave your window open an appropriate amount to allow cool air into your bedroom. Alternatively, use an air conditioner or fan to keep the air moving and cool. And be sure to sleep with cool covers and sheets to minimize the possibility of sweating and heat. Natural fibers like cotton are always best.
Another way to stay cool at night is to use a cooling pillow. Often called a “chill pillow”, these pillows are made of materials that help to wick heat away from your head. And since we lose a lot of our body heat out of our heads, this can greatly reduce your feelings of heat while you sleep and reduce the symptoms of hot flashes.
3. Wear cool clothing
Wearing right clothing is also one of the natural remedies for hot flashes. The type of clothing you wear can also greatly impact how much you feel a hot flash coming on. Synthetic fibers like rayon, polyester, and anything with lycra or spandex can increase your feelings of being hot. But natural fibers like cotton, hemp, bamboo, and modal are all great choices for minimizing the heat.
Additionally, if you want to avoid hot flashes, you should wear layers of clothing if you’re not sure what the temperature will be where you’re going. That way you can remove layers to keep cool if the room is too hot for your liking.
This can include wearing a tank top, and over shirt, and a cardigan. Then if you end up in a warm locale, you can remove one or both of your extra coverings to cool off.
4. Exercise regularly
True, while you exercise you’ll feel hotter than you would just sitting around, but regular exercise can help regulate your body’s systems and help maintain a more regular, cool temperature throughout the day. Experts recommend that adults get a minimum of 150 minutes of aerobic exercise, and two sessions of strength building exercise in every single week. Choose exercises such as swimming, bicycling, walking, and dancing to get your heart going and strengthen your bones while you’re at it.
5. Try non-prescription supplements
Scientists are finding that some non-prescription supplements can help to minimize the symptoms of menopause like hot flashes. The ones most commonly recommended include vitamin B complex, vitamin E, and ibuprofen.
6. Use relaxation techniques
Some women find it very helpful to teach their bodies to relax, which can alleviate the symptoms of menopause like hot flashes. This can include things like practicing deep breathing, participating in yoga classes or practicing yoga at home, or doing meditation exercises on your own or with friends.
Even if these techniques don’t directly reduce your hot flashes, they will benefit your body and mind by making you calmer and freer to deal with the stress of your body’s changes. Mental awareness, after all, is one of the keys to achieving good health.
7. Quit smoking
Like some foods and beverages, smoking has been linked to a higher incidence of hot flashes in menopausal women, so if you want to reduce yours sweaty episodes, it is highly recommended that you quit smoking as soon as possible. Talk to your doctor about effective methods for quitting smoking and surround yourself with a supportive environment to kick the habit. Of course, quitting smoking will also benefit you by reducing your chances of developing diseases like stroke, cancer, and heart problems.
8. Plant estrogens
Many are sounding the alarm about prescription estrogen hormone replacement treatments, and alternative medicine has answered the concerns by providing alternatives like those used in Asian cultures for many years. Soy is perhaps the biggest alternative – those who eat soy are less likely to report experiencing hot flashes. Red clover is another plant estrogen being used by natural health practitioners.
Talk to a natural health care practitioner to find out if he or she has recommendations about herbs and homeopathic remedies that would help to alleviate your hot flashes. You may find a much safer, gentler solution that’s easier on your body, too.