Hot flashes are a common symptom during perimenopause and menopause, affecting more than two-thirds of people assigned female at birth in North America. Here are some survival tips to help manage hot flashes:
Exercise regularly: Aim for 30 minutes a day to keep your hormones balanced and reduce the chance of hot flashes12.
Relax: Stress worsens hormonal imbalance, so take time to unwind2.
Stay cool: Carry a spray bottle of water to mist yourself, use a portable fan, and keep ice packs ready in your freezer. You can also place a cool, damp towel on your face or neck3.
Here are some tips to help you manage those fiery moments:
Reduce Caffeine: Soft drinks, tea, and coffee can trigger hot flashes. Monitor your caffeine intake and consider removing it from your diet1.
Check Alcohol Intake: Alcohol can exacerbate symptoms. Be mindful of how much you consume.
Stay Hydrated: Proper hydration is essential. Drink plenty of water throughout the day.
Limit Spicy Foods: Spices can intensify hot flashes. Opt for milder flavors.
Increase Calcium and Iron: Studies suggest that higher calcium and iron intake may alleviate hot flashes. Include foods like low-fat milk, yogurt, broccoli, clams, sardines, poultry, fish, eggs, and nuts1.
Add Soy to Your Diet: Soybeans, flaxseeds, and whole grains contain phytoestrogens that may help2.
Fruits and Vegetables: Ensure you’re getting enough fruits and veggies for overall health and symptom management.
Sleep disturbances during menopause can be challenging, but there are strategies to help you get better rest:
Follow a Regular Sleep Schedule: Try to go to bed and wake up at the same time each day1.
Avoid Late Afternoon or Evening Naps: Napping at these times might interfere with nighttime sleep1.
Develop a Bedtime Routine: Create calming habits before bed, like reading or gentle stretching1.
Limit Electronics in the Bedroom: Avoid screens (TV, computer, mobile devices) to promote better sleep1.
Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet. Find a comfortable temperature1.
Exercise Regularly: Engage in physical activity during the day, but avoid vigorous exercise close to bedtime1.