Unfortunately once you are having hot flashes during postmenopause, they are likely to continue, at least for a few years anyhow. However, you have many treatment options depending on the severity of your hot flashes, your medical background, and your personal preference.
How Can I Treat My Postmenopausal Hot Flashes Naturally?
Hot flashes occur because the ovaries stop producing estrogen - the main hormone associated with the menstrual cycle. Once periods have stopped, estrogen production shifts to the fat cells, but production decreases. The part of the brain controlling body temperature is affected by this lack of estrogen. Finding a way to increase your estrogen levels can decrease the duration, frequency, and severity of your hot flashes. Fortunately, you can do this by making simple lifestyle changes.
4 Lifestyle Changes to Treat Postmenopausal Hot Flashes
There are a number of different lifestyle changes you can make to alleviate hot flashes.
Try to do at least 30-40 minutes of aerobic exercise a day. This decreases the number of hot flashes you have because the hormones released after exercise calm the body.
Eating a well-balanced diet is key. Eating well keeps you and your body healthy and reduces hot flash episodes. Try to increase your intake of vitamins B, C, and magnesium. These minerals can help to avoid or regulate your episodes.
The stress hormone, cortisol, has a negative impact on the production of estrogen. Stress can aggravate hot flash symptoms. Take time to unwind at the end of the day by reading, walking, exercising, or spending time with friends.
There are a number of things that can trigger or worsen a hot flash. Substances such as caffeine and alcohol are common triggers. Don't wear heavy, thick clothing. Instead wear breathable clothes and dress in layers, so you can remove them when you have a hot flash.
There are many different ways to treat hot flashes. Talk to your doctor about the best option for you.
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- "Hot flashes ... in January". Canadian Medical Association Journal. 2004: 170 (1).
- Miller, Heather and Rose Maria Li, M.D. "Measuring Hot Flashes: Summary of a National Institutes of Health Workshop". Conference report. Mayo Clinic. June 2004: 79.