Hot flashes often show up at the worst possible time and let’s be honest, they are hardly any fun. There are some things you can do to help yourself cope with hot flashes, and most of them are fairly simple. Need more help? Eagle’s Landing OB/GYN can work with you to find out what else helps you, including therapies designed to make perimenopause and menopause much more tolerable.
1. Dress in Layers During the Day
The big problem with hot flashes, beyond the sweating and the discomfort, is that they fade and you might feel chilled afterward. Some women get cold before the hot flash hits, as well. Combat that problem with layers. As you start to feel a hot flash coming on, you can remove the outermost layers as you need to. When it fades again, add layers back until you’re comfortable.
2. Keep Tabs of Which Foods and Drinks Seem to Be Triggers
Some people find that spicy foods, caffeine, and alcohol are big triggers for hot flashes, especially alcohol. You might have other triggers. One way to help decode what your body is telling you is to keep a food diary for a week or two. Make note of what you’re eating and drinking and also track hot flashes. You will start to see patterns and learn which foods to avoid.
3. Try Some Mindfulness Techniques
Mindfulness can help with so many situations, including how you feel about hot flashes. If you get anxious and upset when you start to feel a hot flash coming on, that’s perfectly normal, even if it’s another level of discomfort. To cope with the anxiety, try deepening your breathing gradually, just focusing on breathing in and out. After a few minutes, you’ll feel calmer.
4. Carry a Fan with You
Having a small portable fan with you can help, too. Whether it’s battery-powered or handheld, a fan can help to move air around your face and neck, making you feel cooler. Misting fans can also help because they use evaporative cooling. At night, make sure there’s a fan going in your room. This can help to keep air moving around you, cooling you down. Turn down your heater at night, as well.
5. Keep Water by Your Beside
A few sips of cold water can help when you wake up in the middle of the night with a hot flash (night sweats). Consider using an insulated water bottle that you fill before bed with ice and water. This can keep the water cool overnight for you no matter when you need it. You’d be surprised at how much a refreshing sip can ease some of your discomforts and help you get back to sleep.
Want to dig deeper into what’s going on with your hot flashes? Contact us at Eagle’s Landing OB/GYN in Stockbridge, GA, for help.