How Can I Manage Hot Flashes?

Do you spray your face with cold water or use a cold gel pack (available at pharmacies)?

Do you cool the rooms you are staying in by opening the windows, or do you use a fan or air conditioner?

Do you have a habit of sipping cold or iced drinks?

Have you stopped smoking or reduced your intake of alcohol and caffeinated beverages?

Do you dress in layers so you can easily remove your clothes if you feel warm?

Do you usually have layers of sheets on the bed, rather than a quilt, so you can remove them as needed?

Do you take a lukewarm shower or bath instead of a hot one?

If you are overweight or obese, are you trying to lose weight?

Based on your answers, there are several other ways that can help you manage hot flashes. Most women experience hot flashes as they go through menopause. Hot flashes are usually harmless but can make you feel extremely uncomfortable. Try to cool down in different ways. Reduce the room temperature so that you feel comfortable. When you feel a hot flash coming, you can spray your face with cold water and sip a cold drink. Dress in layers so that you can take off some of your clothes when you are warm. Avoid hot and spicy foods, caffeinated beverages and alcohol, as they can cause hot flashes.

Based on your answers, you know a lot about how to manage hot flashes. Sometimes meditation can bring you relief from hot flashes. When the hot flash starts, you should try to breathe deeply and slowly (6 to 8 breaths per minute) for about 15 minutes. Also practice deep breathing in the morning and evening. A "cold pillow" can help you at night, as well as using layers of sheets (instead of quilts) so you can remove some of them if necessary. Stop smoking, because smoking is associated with increased hot flashes. Exercising daily can help you reduce hot flashes, whether it's walking, swimming or dancing.