Managing Hot Flashes

DAY 2 OF 3

How to manage hot flashes — holistically

As we said in Day 1, most people going through perimenopause and menopause will experience hot flashes to some degree. However, the intensity and frequency will vary greatly from person to person.

While there’s no surefire way to prevent them, you can make key lifestyle changes (in addition to medical interventions, which we’ll talk more about tomorrow) to reduce their negative effects.

Prioritize your sleep

Hot flashes can take an especially high toll on your quality of sleep, which can affect how you feel during the day and put you at risk for health issues. In addition to practicing healthy sleep hygiene, download the free resource below for more nighttime cooling remedies.

REDUCE NIGHT SWEATS

Reduce stress

Evidence suggests anxiety may increase your risk for menopausal hot flashes. So, consider incorporating calming, stress-reducing practices into your daily routine. Complementary health approaches, such as mindfulness meditation and hypnotherapy, may be helpful in easing their negative effects, according to preliminary research.

Maintain a healthy weight

It’s common to gain weight (especially around the midsection) during perimenopause and menopause due to a combination of factors, including hormonal fluctuations, changes in lifestyle due to aging, and sleep disruptions.

While the relationship between weight and menopause symptoms isn’t fully understood, some evidence suggests that obesity may increase your risk of hot flashes.

It’s important to know that the goal of maintaining a healthy weight isn’t necessarily achieving thinness. If you’re not sure what a healthy weight means for your body or how to get there, consider speaking with a healthcare professional or contacting a registered dietitian.

You can also join our Weight Management newsletter for more tips, tools, and support.

We’ll be back tomorrow to talk about the existing medical treatments for hot flashes.

Want to keep learning?

Menopause: 11 Things Every Woman Should Know

READ ON

The 13 Best Products for Hot Sleepers

READ ON

Tips for Menopausal Hot Flashes and Night Sweats

READ ON

Until next time,

Take care of yourself, and we’ll
see you again soon!

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