Vasomotor symptoms, or hot flashes and night sweats, are the most common symptoms of perimenopause and menopause. Perimenopause is the period before menopause when these symptoms begin and peak. This period lasts on average for 4 years but can last for much longer.
Menopause is the time in a woman’s life when she has not had a period for at least a year. She may continue to experience hot flashes and night sweats, but they will probably occur less often. The details of exactly how hot flashes work are still not fully understood. However, most research suggests that a lack of estrogen interferes with the body’s ability to control temperature.
While hormone replacement medications can help treat severe cases, natural remedies may lessen the intensity and frequency of hot flashes. There are many ways that women experiencing hot flashes can get some relief from symptoms. Here are some simple natural remedies that you can follow to treat hot flashes at home.
Identifying trigger points and avoiding them
The factors that increase the frequency and severity of hot flashes vary from woman to woman. Common triggers include:
- Warm Weather
- Spicy Or Hot Foods And Beverages
Most women do not need to avoid trigger points entirely, but knowing which specific factors worsen hot flashes allows women to deal with them when they occur.
Smoking may speed up the onset of menopause and increase the severity of symptoms, especially hot flashes.
Obesity and an unhealthy body weight are thought to increase in the intensity and frequency of hot flashes.
Carrying cool water at all times
Drinking cold water or splashing it over the face and wrists can help quickly cool the body during hot flashes. Having a cold shower or running the face and wrists under cold water helps lower body temperature even quicker. Staying hydrated may also help steady body temperatures.
Keeping a fan close by
The breeze generated by fans can help keep bedroom temperatures cool and steady throughout the night. Handheld fans can also provide instant cooling relief.
Relaxation Techniques and Exercises
Stress causes the release of a substance called epinephrine, which increases body temperature and sweating. Relaxing activities may help reduce the severity and frequency of hot flashes.
- Guided Thought
- Tai Chi And Qi Gong
- Talk Therapy Or Counsellor Services
- Breathing Exercises
The intensity of hot flashes can cause a sense of panic, intensifying symptoms. Rushing to find relief, such as a damp towel or rapidly fanning oneself may increase body temperature.
Eating a healthful diet
Nutrients, in particular proteins and fats, help guide healthy hormone and nerve signalling. A well-balanced diet can also reduce blood sugar changes that cause similar symptoms to hot flashes. Women should eat foods high in omega-3 fatty acids, such as cold-water fish or ground flax seed, or consider a fish oil supplement.