How to cool your hot flashes

If you’re going through menopause, there’s a very good chance that you’re experiencing hot flashes.

Or night sweats – the night-time version.

About 75% of women going through menopause will experience hot flashes and/or night sweats, over a few months or several years.

It’s the most common issue during menopause.

But the good news is there’s a lot you can do to keep your cool and turn down the heat naturally.

Now, as you know, menopause isn’t a disease. 

It’s a normal life process like puberty.

And because of that, I’m trying to avoid calling a hot flash a “symptom.”

Hot flashes are a normal part of the transition through menopause for most women.

And even thought it’s not known exactly what causes them, having them definitely doesn’t mean there’s anything wrong with you.

Although at 46 I haven’t had the pleasure of a hot flash yet, I had a friend who was diagnosed with breast cancer when we were in our thirties.

Along with a mastectomy, she also had a hysterectomy which thrust her into a very intense menopause.

I’d be in conversation with her, and she’d suddenly get up, rush to the front door, and stand outside with her shirt open in the middle of winter.    

That was my first introduction to a hot flash. It was intense.

If you’re going into menopause naturally, your hot flashes might or might not be as powerful as this.

And if you haven’t yet had one, here’s what you might feel when experiencing a hot flash (or night sweat):

• Heat radiating in the face, neck, and chest
• Redness and sweating
• Faster heart rate
• Chills (after the hot flash)

It can last anywhere from about 30 seconds to 10 minutes.

The good news is there’s a lot you can do naturally to help cool the degree and frequency of your hot flashes.

Basically:  Avoid the triggers (heat) and do things to keep your cool.

So here are a few common triggers for hot flashes you can try to avoid:

• Stress or intense emotion
• Caffeine
• Hot beverages
• Alcohol (especially red wine)
• Spicy food
• Smoking
• Really warm or tight clothing
• Exercising in hot weather
• Hot baths

If you avoid the the triggers you’ll reduce the number and intensity of your hot flashes, but they likely won’t be gone.

So, to help you manage, here are a few things you can do to cool your hot flashes:

• Stay hydrated with cool, non-alcoholic beverages
• Stay fit: Exercise and eat real, whole foods
• Consume more plant estrogens like flax, walnuts, and soy products (especially fermented like tempeh and miso)
• Reduce stress by using deep breathing or any other calm, mindful practice (yoga, tai chi,…)
• Wear loose, breathable clothing in layers
• Layer bed linens
• Try an alternative therapy such as acupuncture or hypnosis

If you’ve really put all these things into practice, and you still can’t bear your hot flashes, then that’s when you should consult your doctor.

And there’s a good chance your doctor will mention HT or hormone therapy.

However, I suggest that before you go the HT route, make sure you’ve done all you can do naturally, as I mentioned above. 

HT provides some temporary relief, but it can’t be taken forever. That means once you stop taking it, you’ll still have to deal with hot flashes.

And the other issue with HT is that there are side effects and a long list of risks associated with its use.

So, in my opinion, HT should be a last resort.

If you do see your doctor, ask if they could suggest any non-drug related treatments, and if they have any additional information (printed or web-based) that you could read.

It’s up to you to use your doctor as a resource and decide for yourself the best way forward.

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As you know, I’m a big proponent of daily exercise, eating healthy, whole foods (especially plant-based foods), and having a way to calm the mind.

But we live in a world that’s fast-paced (stressful and bust), meat-based (lacking veggies on our plates), and chair-bound (work usually equals sitting).

So, I get that it’s hard to change and do things like cutting back on coffee or wine, or taking a walk every day.

It’s a whole lot easier to take a pill.

And sometimes it’s necessary.

But so many times, all it takes is the willingness and a little effort, and you’ll be feeling better.

That’s why I coach.

Because I know what it’s takes to do things that are hard.

And I can teach you.

Because the rewards of making healthy shifts are great, and you’ll be wondering why you didn’t do it sooner 🙂

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If you’ve been experiencing hot flashes, how are you keeping your cool?

Share it in the comments below!

I’d love to know what’s helped you, and maybe you can help someone else at the same time.

Thanks and keep moving forward my friend,

Debbie