When experiencing menopause, hot flashes can be a huge pain. And worst of all, you never really know when and where they’re going to creep up on you. You may be perfectly comfortable enjoying a lunch out with friends or relaxing at home watching a movie, when all of a sudden, waves of heat take over your body. Your upper body starts sweating and you just can’t shake the heat away. The next time hot flashes take over, try these five effortless ways to cool down your body.
1. Drink water and stay hydrated
Staying hydrated is necessary for everyone, but it is even more important when you’re experiencing hot flashes. Try drinking about eight glasses of water a day, and keep a glass near you whenever possible so you can drink it at your own convenience. Maintaining hydration by drinking water regularly can help cool your body and improve hot flashes.
2. Cut back on hot and spicy foods
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For all you spice lovers out there, this may be difficult. But when you’re suffering from extreme hot flashes, limiting hot and spicy foods can make a difference. Spicy, hot foods can trigger hot flashes if you eat a lot in one sitting or on a regular basis. Next time you eat spicy foods, pay attention to the onset of any hot flashes. Being aware can help you determine what to avoid eating next time so you can stay cooler.
3. Wear layered clothing
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Dressing in layers is a great way to prepare ahead of time for possible hot flashes. Next time a hot flash kicks in, you can easily remove a sweater or other outerwear to cool down. Being able to take a piece of clothing off provides an immediate option to help adjust your temperature no matter where you are, rather than having to turn on a fan or crank up the AC.
4. Breathe deeply
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Taking deep breaths when hot flashes kick in can help control them and shorten how long you experience them. Take slow, deep breaths, focusing on steady, even inhaling and exhaling. A regular routine of a little deep breathing every morning and evening for just a few minutes can help, too, rather than only doing it when hot flashes occur.
5. Talk to your doctor or check out a clinical trial
Thanks in part to sites like EmpowHER.com and advocates like Michelle King Robson, major strides have been made in recent years to find more treatments to help with menopause symptoms like hot flashes. By taking part in a clinical trial, you can help test new medications for menopause symptoms like hot flashes and improve medications on the market.
Did we miss anything? Share how you deal with hot flashes when they arise!