What to do about hot flashes

Hot flashes, a common symptom of the menopausal transition, are uncomfortable and can last for many years. If you are bothered by hot flashes, there are some steps you can take. Try to take note of what triggers your hot flashes and how much they bother you. This can help you make better decisions about managing your symptoms. Try making these lifestyle changes that may help relieve the discomfort associated with hot flashes: Dress in layers, which can be removed at the start of a hot flash. Carry a portable fan to use when a hot flash strikes. Avoid alcohol, spicy foods, and caffeine. These can make hot flashes worse. If you smoke, try to quit, not only for menopausal symptoms, but for your overall health. Try to maintain a healthy weight. Women who are overweight or obese may experience more frequent and severe hot flashes. Try mind-body practices like yoga or other self-calming techniques. Early-stage research has shown that mindfulness meditation, yoga, and tai chi may help improve menopausal symptoms. Visit our website to learn more about menopause. Share this information with others on social media: Do you experience hot flashes as part of the menopausal transition? Get relief—try these tips from the National Institute on Aging at NIH: https://www.nia.nih.gov/health/hot-flashes-what-can-i-do