Hot flashes are one of the most common symptoms that women can experience when they reach their menopausal age. It’s true that this is the most troublesome of all the menopausal symptoms out there as some women find themselves visiting their doctor frequently over it. The good news is that there are ways that can help you alleviate its severity.
There are many factors that can contribute to this symptom such as your age, weight, ancestry, and your current lifestyle. Although there is no surefire way to stop this symptom from happening, you can remedy your hot flashes so your body will cool down fast.
Here are some of those home remedies that you can use when hot flashes strike.
- Learn to manage your stress. It is possible that you can alleviate hot flashes by learning how to manage your stress. Stress can actually make your hot flashes worse, but by practicing some techniques like deep breathing, you will find it easier to deal with those sudden flashes or flushing. Pacing your breathing is actually easy. Start by placing one hand on your abdomen and one on your chest. As your abdomen goes up and down with each breath that you take, make sure that your hand placed on your chest shouldn’t move. Breathe in for five seconds then breath out for another five seconds. Continue alternating.
- Relax one muscle at a time. Another way to deal with hot flashes is learn progressive muscle relaxation. In this treatment, you will need to tense one muscle group for a few seconds then release. It is believed that this technique can help prevent the release of the stress hormone called norepinephrine. You can start by lying on your back on the floor then scrunch up your forehead as you breathe in. Relax the tension as you exhale. Do the same for your nose and cheeks then work your way down your body until you reach your toes.
- Diet changes. Making changes to your diet can also help relieve hot flashes. Avoiding certain types of food like chocolate, alcohol, spicy food, and even caffeine can minimize the occurrence of hot flashes or night sweats. Loading up on plant foods that has phytoestrogens is also recommended when dealing with hot flashes. Think nuts, legumes, soy products, as well as oilseeds.
- Lose weight. Like we mentioned before, your weight also plays a factor on the severity of your hot flashes. If you are a little overweight, losing a few pounds wouldn’t hurt as it will not only make you feel better of yourself but it will also help reduce the occurrence of night sweats or hot flashes.
- Have some vitamin C. Eating foods that are high in vitamin C can also contribute to the reduction of hot flashes during menopause. Try to combine these foods with citrus fruits and you will probably see better results as citrus fruits contain the compound hesperidin which also works in minimizing the occurrence of hot flashes.