- Women's Health
Strategies to Cool Down Hot Flashes
If you are experiencing menopause and have decided not to take hormone replacement therapy, try some of following strategies to get through the hot flashes
If you are like the 50% of your sisters going through menopause, you are experiencing the mystical forces of the hot flash. At night, you wake up in a burning flush, with your clothes clinging to you in perspiration. Even the cool air of the air conditioner is not enough to cool you down. You lower the thermostat, then you may become chilled. This article discusses some great strategies to get you through the challenging times.
A helpful strategy you can use to cool off quickly is to place a sealed drinking bottle full of ice water under your pillow at night. When you wake up in a night sweat, flip the pillow and lay your head on the soothing coolness of a chilled pillow. If your thirsty, drink a few sips of chilled water from the bottle and return it under your pillow. Sometimes this strategy is just enough to stop the uncomfortable internal heat and you can get back to sleep faster.
Keep your thermostat on 65 degrees, and place a light bed sheet or blanket over you for a restful sleep. Always wear loose clothing and place a quick change at the end of the bed, or where ever you can reach it. Make sure the clothes are placed near the cool breeze of the air conditioner so it will cool you off when you put them on.
If you have episodes during the day and like to wear makeup, try a waterproof mascara that won't run when your faces flushes and perspires. If you wear foundation makeup, use a light powder you can blot off and refresh from time to time, or a waterproof base that won't streak or run down your neck. Lip stains that last 12-24 hours have been around awhile now, and the new colors are vibrant and flattering. Carry an attractive clip you can use to pull your hair back from your face when your experiencing the warmth of a flash.
Switch your morning java for some black cohosh, linden flower, mint, and chamomile herbal tea and reduce hot flash severity and their incidence. Just before bed, rest with a cup of sage tea to help ward off the internal heat that wakes you up as an uncomfortable flush.
Try to give up alcohol and caffeine. Several studies suggest it increases the severity and occurrence of hot flashes in some women. Give it a few weeks to see if it lessens the number of episodes or intensity.
Explore the natural remedies of wild yam in creams. The wild yam has hormones that are extremely similar to your estrogen. A small dab is applied to the skin daily, with a few days off to simulate a menstrual cycle, and many woman have sung it's praises. Do not use if you are on any hormone replacement therapy.
Drink plenty of fresh water to stay hydrated. Losing water from perspiration can have a huge effect on your body's water stores. Eat citrus fruit, flax seeds, and use soy products to decrease episodes of hot flashes. These foods have been found helpful by some women in studies.
Lose weight and lose the hot flashes. Women with a higher body-mass index tend to suffer more intense and frequent hot flashes. A recent study result suggested when overweight women lost weight, they lowered the incidence and intensity of hot flashes.
If you are suffering from hot flashes and night sweats, follow these simple strategies and increase you quality of health, fun, and brighten your spirit.