Hot flashes—those sudden waves of heat that can strike at the most inconvenient times—are among the hallmarks of menopause. Whether they hit in the middle of a meeting, during a quiet evening at home, or right when you are trying to sleep, they can be frustrating and disruptive.
But here is the good news: you do not have to power through them, and you do not need a major lifestyle overhaul to effectively manage them.
If hot flashes are constantly making you feel uncomfortable or robbing you of restful sleep, keep reading to learn some practical, evidence-based tips from our very own menopause specialists here at Levin’s Women’s Health & Wellness Center in North Miami, FL.
1. Optimize Your Diet
What you eat can significantly influence how smoothly you navigate menopause. It can either ease your symptoms or make them worse.
Our menopause specialists often recommend a diet rich in plant-derived compounds that share structural and functional similarities with human estrogen, known as phytoestrogens. Soy products (e.g., tofu and tempeh), berries, carrots, and lentils are all excellent sources of phytoestrogens.
Additionally, incorporating foods loaded with omega-3 fatty acids, such as nuts and seaweed, in your diet can help support endocrine function and aid in temperature regulation.
It also helps to steer clear of sugary foods, spicy foods, ultra-processed foods, caffeine, and alcohol, as these are notorious for setting off hot flashes.
2. Manage Stress Effectively
Stress can contribute to hot flashes by activating your body’s “fight-or-flight” response, which triggers the release of stress hormones like adrenaline and cortisol. The surge in these hormones causes your blood vessels to widen, increasing blood flow and leading to a temporary rise in your body temperature.
Deep breathing, meditation, yoga, and mindfulness are all effective stress relievers. They can help soothe your nervous system and minimize the hormonal surges that trigger hot flashes.
3. Dress in Clothes Made from Lightweight, Breathable Fabrics
Our menopause specialists recommend wearing clothes made from lightweight, breathable fabrics like cotton and linen, which allow for better air circulation and temperature regulation. Investing in such clothes will help you feel more comfortable.
4. Maintain a Healthy Weight
According to research, women with excess weight are at greater risk for hot flashes compared to women within normal weight. That is because fat in itself has an insulating effect, making it harder for the body to release heat efficiently. Excess weight is also associated with higher levels of inflammation and insulin resistance, both of which can exacerbate menopausal symptoms.
Making wholesome food choices and exercising regularly can help you achieve and maintain a healthy weight. If you are having trouble losing weight despite your best efforts, work with your menopause specialist. They may order diagnostic tests to identify or rule out any underlying health issues that can make losing weight difficult. With the right guidance, you can find a plan that works for your body and supports your journey through menopause.
5. Stay Well-Hydrated
Hydration plays a crucial role in managing hot flashes by helping the body regulate its internal temperature more efficiently. During a hot flash episode, your body experiences a sudden temperature rise followed by sweating as it tries to cool down. When you are well-hydrated, your body’s cooling system, primarily sweating and circulation, functions more effectively, reducing the intensity and duration of these episodes.
6. Explore Hormonal Replacement Therapy (HRT)
If you have moderate to severe hot flashes, hormone replacement therapy (HRT) may be worth considering. HRT addresses hot flashes by rebalancing your estrogen levels. It is the most effective treatment currently available, with many women experiencing significant relief under professional supervision.
However, HRT is not appropriate for everyone. It is essential to consult your menopause specialist to find out whether HRT is suitable for you. Your provider will carry out a comprehensive evaluation to determine if you are a candidate for HRT.
Dependable Menopause Specialist in North Miami, FL
Here at Levin’s Women’s Health & Wellness Center, in North Miami, FL, our experts specialize in helping menopausal women navigate the transition as comfortably as possible. Whether you are exploring hormone replacement therapy or simply need a medical professional to answer your questions and address your concerns, you can count on our providers for expert care, guidance, and support throughout your journey.
To book an appointment with one of our menopause specialists, contact us at (305) 981-0231. You may also use this secure and convenient online request form.
External Sources:
- https://my.clevelandclinic.org/health/symptoms/15223-hot-flashes
- https://www.nia.nih.gov/health/menopause/hot-flashes-what-can-i-do
- https://pubmed.ncbi.nlm.nih.gov/28562488/