3 Ways To Naturally Reduce Hot Flashes
Hot flashes can strike with little or no warning. They can be extremely uncomfortable, embarrassing in certain situations, and affect your quality of life. Unfortunately, hot flashes are an unavoidable regular occurrence for most, if not all, perimenopausal and menopausal women.
Menopause happens in three stages:
- First, perimenopause is when the body’s production of estrogen begins to slow. This stage can last for a couple years.
- Menopause actually begins when a woman has not experienced a menstrual cycle in over a year.
- Postmenopause is when the time after menopause has ended – the symptoms will begin to lessen. However, some symptoms, such as hot flashes, mood swings, or night sweats can still continue for up to two years after menopause has technically ended.
Here are three simple ways you may potentially reduce the number and severity of the hot flashes you experience:
- Make lifestyle changes. A simple way to help get through your day while experiencing hot flashes is to give yourself the ability to cool yourself off whenever it becomes necessary. Making simple wardrobe changes like wearing layers every day makes it easy to take off a cardigan, light jacket, or scarf whenever a hot flash begins. Other lifestyle changes, including quitting smoking, losing weight, or increasing your daily activity with short walks or exercise routines can help lessen the frequency of hot flashes.
- Try supplements, vitamins, and herbal remedies. Black Cohosh has received a lot of attention for its possible effects on hot flashes. Evening Primrose Oil, which you can find in most drugstores, is also a botanical that is believed to relieve hot flashes. Other possible remedies include sage, ginseng or hops. Menopause is, essentially, the symptoms of a hormone imbalance as your body changes with time. Herbs and supplements that promote balance can be helpful additions to your wellness routine and make your symptoms less severe.
- Reduce stress. Did you know that hot flashes can be caused by outside factors? Anything from stress at work, tight clothing, taxing physical activity, or too much caffeine or alcohol can trigger a hot flash. You can reduce stress and anxiety by slowly building up an exercise regimen, especially yoga and walking, or engaging in something else low-stress; gardening or a similar hobby works well. Techniques such as meditation can also help. Sleep is very important for stress reduction and adaptation; you can receive more sleep by using melatonin as a sleep aid, or start taking CBD as it has proven anti-anxiety and potential sleep benefits.
As with all new therapies, you should always consult your physician prior to beginning a new wellness regimen – especially those that include supplements.
You have to make sure that your new supplements don’t interact negatively with any medications you’re on, and the best way to do so is consulting your prescribing physician. If your physician does not know, engage a natural medicine knowledgeable doctor as soon as possible.
You can download our free Menopause Guide for even more helpful tips, tricks, and resources for managing your menopause symptoms successfully!
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