Coping with Hot Flashes: Tips That Actually Work

Hot flashes are one of the most common (and frustrating) symptoms of perimenopause and menopause. They can strike during the day or disrupt your sleep at night, leaving you sweaty, flushed, and uncomfortable. For many women, hot flashes are more than just a minor nuisance; they make a big impact on daily comfort, focus, and quality of life.

The good news? You don’t have to let hot flashes run the show! There are multiple proven ways to manage hot flashes and regain a sense of control, so you can get back to feeling like yourself.

What Are Hot Flashes?

Hot flashes are one of the most recognizable signs of hormonal change during perimenopause and menopause. They happen when your body’s internal thermostat, controlled by the hypothalamus, becomes more sensitive to slight changes in temperature due to fluctuating estrogen levels. 

As a result, your body overreacts, triggering sudden heat, sweating, and redness. Understanding what’s happening physiologically can make the symptoms feel less alarming and more manageable.

These sudden, intense feelings of heat are often accompanied by:

• Red or flushed skin
• Rapid heartbeat
• Sweating (especially on the face, neck, or chest)
• Chills or shivering afterward

Hot flashes can last anywhere from 30 seconds to several minutes and may occur a few times a week or multiple times a day.

Everyday Tips for Managing Hot Flashes

While hot flashes can feel unpredictable, many women find real relief by making small, strategic changes to their daily routine. These approaches not only help ease the intensity of hot flashes but also help you regain a sense of control. 

From smart wardrobe choices to mindfulness practices, the everyday habits listed below can make a big difference in how you feel day and night:

1. Dress in Layers

Wearing breathable clothing that you can easily remove helps you stay comfortable when a hot flash strikes, especially in warm or crowded environments.

2. Keep Cool at Night

Use a fan, open windows, or invest in cooling pillows and moisture-wicking sheets. Sleeping in a cooler room can significantly reduce night sweats and improve sleep.

3. Avoid Common Triggers

Spicy foods, alcohol, caffeine, and stress are frequent culprits. Keep a symptom journal to identify your triggers and adjust as needed.

4. Practice Relaxation Techniques

Deep breathing, yoga, meditation, and mindfulness can calm the nervous system and reduce hot flash intensity, especially those brought on by stress or anxiety.

5. Stay Hydrated

Drinking cold water throughout the day helps regulate your body temperature and offset sudden heat surges.

Treatment Options That Can Help

If lifestyle changes aren’t enough, talk to your provider about medical treatments. Several options are available:

• Hormone Replacement Therapy (HRT): One of the most effective treatments for hot flashes. HRT replaces estrogen levels that drop during menopause, helping to stabilize body temperature regulation. 
• Non-Hormonal Medications: Some antidepressants, blood pressure medications, and anti-seizure drugs have been shown to reduce hot flash frequency in certain patients. 
• Herbal Remedies & Supplements: While not a substitute for medical care, some people find relief with black cohosh, soy isoflavones, or other plant-based therapies. However, you should always consult your doctor before starting supplements. Ask for their recommendations, and check whether natural remedies might interfere with any current medications you are taking. 

You Don’t Have to Tough It Out

Hot flashes are a normal part of the menopause transition, but that doesn’t mean you have to just “deal with it.” Whether you prefer natural remedies, medical treatment, or a blend of both, help is available and relief is possible.

To explore a personalized plan that fits your symptoms, lifestyle, and preferences, call Women’s Care of Alaska at (907) 279-2273 today.

Sources:

https://www.mayoclinic.org/diseases-conditions/hot-flashes/diagnosis-treatment/drc-20352795

https://www.mskcc.org/cancer-care/patient-education/managing-your-hot-flashes-without-hormones

https://my.clevelandclinic.org/health/symptoms/15223-hot-flashes