Prevention is often the best medicine, and this extends to hot flashes. Menopause wreaks havoc on the body with the burning heat that seemingly comes out of nowhere. As your body goes through “the change,” it is thought by some that as many as 85 percent of American women will experience hot flashes. If this sounds like you, you should read below for ways to prevent hot flashes.
These sudden bursts of radiating heat can happen at any time, and this includes the sleeping hours too. When this occurs it is coined as a night sweat, though many women sleep through them, they can be severe enough to wake a person up. The most common symptoms associated with hot flashes are increased perspiration, flushed skin, rapid or irregular heartbeat, headache and nausea. The length and intensity of hot flashes will vary between women, and it can also vary from flash to flash.
However, they typically can be controlled and for some women they might even go away with prevention treatments. Some women are lucky and find their triggers right away while other women will need to utilize multiple methods to seek hot flashes relief. Though keep in mind, there aren’t guarantees with any treatment, but most women will experience some level of relief from preventative measures as opposed to doing nothing at all.
Preventing hot flashes
Avoiding certain foods, beverages, drugs and environments is your first line of defense. These are known triggers of hot flashes as well as other menopause symptoms. Granted it’s not a full list, but they are the largest triggers that the majority of women will encounter in their daily lives. By avoiding the list below you may see a decrease in frequency and severity of hot flashes.
• Stressful situations
• Caffeine
• Alcohol
• Smoking
• Sugar
• Spicy foods or beverages
• Improper clothing made of synthetic fibers
• Diet pills
It helps some women to keep a diary or journal of when they experience hot flashes. The idea is right down what you were doing, eating or drinking just prior to the onset. This helps you and your doctor track triggers. This is especially helpful for triggers that would otherwise be unknown as the list above is not a complete list.
Ways to combat hot flashes
The following list isn’t about restrictions, but about ways you can beat the odds of having hot flashes. Of course it isn’t guaranteed, but you’ll most likely fare better by adding these into your lifestyle. No two women are alike, so it might take some trial and error to find what works best for you.
• Exercise daily for 30 minutes; lighter exercises are better than overly strenuous ones.
• Practice deep breathing, even if you’re already experiencing a hot flash.
• Keep your cool with fans, air conditioning, proper clothing and layers.
• Drink plenty of water and keep it with you at all times. Ice water may help too.
Final thoughts
Remember that hot flashes are typically caused by hormonal imbalance, so it might help to also address this too. Maintaining balance can usually be done with lifestyle changes like proper diet, exercise and stress reduction. However, some women will require more help, so make sure to talk with your doctor about alternative or prescription medicines, if lifestyle changes are not enough.
