The heat is upon us and managing your hot flashes in the summer is no easy task. Unfortunately, wishing it was December won’t help for most, but fortunately there are multiple ways to minimize those insufferable hot flashes!
This Too Shall Pass
Hot flashes won’t last forever, but they may be with you for a while. 80% of women will experience hot flashes during perimenopause and during menopause for several years. Rising heat in your face and head, red skin, sweating, a rapid heartbeat, dizziness, nausea followed by chills are all common symptoms. It can attack you without warning unless you work at managing your hot flashes in the summer.
Hormone fluctuation is the main cause. In addition, certain things can trigger one or many hot flashes during a single day, so avoiding these triggers is your first defense.
Another place to begin is to discuss hormone replacement therapy (HRT) with Dr. Hyler & Associates to mitigate the symptoms.
Ways To Manage Your Hot Flashes
Spicy foods are a no-no during this time, and avoiding caffeine, hot drinks, and alcohol can all help to reduce episodes.
Dress In Layers
Wear breathable cotton fabrics and dress in layers. That way you can take off a layer to feel cooler. No point in increasing your body temperature when it’s already hot.
Keep Your Core Cool
There are many ways to keep your core temperature lower and to avoid a hot flash if you can.
- Your AC and ceiling fan should be put to good use to help lower the outside temperature.
- Keep blinds and curtains closed to block the warm sun especially between 10 AM and 3 PM.
- When you are outside, bring bottled water, a mister, and even a little fan.
- Keep a cold wet towel available to place on the back of your neck.
- Drink lots of water to keep your body temperature low. Water is better than soft drinks, or sports drinks.
- At night, keep cool water at your bedside.
- Keep a cold pack under your pillow, then turn the pillow over periodically. That way your head will be on a cool surface throughout the night.
Don’t Neglect Exercise
No, you probably don’t want to go bike riding in the heat, but there are other ways to get your body moving. Pull out some DVDs and do some dance moves or exercise in the comfort of your air conditioned home.
Getting upset when you feel a hot flash coming on may only make it worse. Relax, breathe, and be mindful of staying calm.
Lose Some Weight
It is common for obese women to have more severe hot flashes and to have them occur more frequently.