September 1, 2014
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Menopause

 Health Home >> Menopause >> Hot flashes 


Lifestyle changes to ease hot flashes

To help ease the symptoms of hot flashes:

  • use a fan or air conditioner
  • consume cold drinks or foods
  • avoid hot drinks or foods
  • dress in layers
  • learn relaxation techniques or controlled breathing

To reduce your risk of hot flashes:

  • quit smoking
  • avoid alcohol
  • lose weight if you're overweight
  • exercise regularly
  • learn to manage stress

To get a good night's sleep:

  • sleep in a cool, quiet, dark room
  • wear cotton nightclothes or other natural fabrics that "breathe" and use cotton sheets
  • wake up and go to bed around the same time each day
  • develop a "bedtime ritual" - a series of things you always do before bed
  • if you can't fall asleep after 30 minutes, get up and do a quiet activity in another room for 20 minutes - repeat as needed

Get support from other women to help you cope. It helps to know that these symptoms are temporary. Above all, try to keep your sense of humour. Talk to your doctor to learn more about lifestyle changes to manage hot flashes.


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