6 Lifestyle Changes for Hot Flash Relief

Hot flashes are often a natural part of aging for women. However, if you ask any Salt Lake City woman suffering from symptoms, she will tell you that managing menopausal hot flashes doesn’t necessarily come naturally.

The symptoms of hot flashes can interfere with sleep and daily life, causing many Salt Lake City women to seek medical treatment for their discomfort. As of 2015, the most effective and only FDA-approved treatment for hot flashes is hormone therapy. But there are other easy lifestyle changes that may reduce hot-flash symptoms.

Recognizing your personal hot-flash “triggers” can help you make simple changes that may provide relief. Record when you have hot flashes, the severity of symptoms, and what factors may have contributed to the onset. Over time, you may recognize patterns you can use to create a personalized treatment plan.

Hot Flashes: 6 factors to consider

1. Food

Many Salt Lake City women have found that certain foods can cause the onset of hot flashes or increase their severity. Start by avoiding caffeine, alcohol, and spicy foods. You may be able to uncover other “trigger” foods by keeping a food journal.

Additionally, eating foods that contain high levels of plant estrogen may mimic estrogen in the body, which could reduce discomfort, according to researchers. These foods include flaxseed, chickpeas, soy, beans, vegetables, and fruits.

2. Exercise

Inactive women report more frequent and severe hot flashes. Incorporating regular exercise may reduce hot-flash related complications, while providing other health benefits for menopausal women.
Keep in mind that certain exercises may actually trigger hot flashes. Be sure to exercise in a cool place or considering activities like swimming. Change how, when, and where you exercise if exercise seems to be a hot-flash trigger for you.

3. Clothing

Tight or bulky clothing can increase the symptoms of hot flashes. Wear lightweight, loose clothing whenever possible. Also, layering clothing will allow you to take of warmer layers during a hot flash.

4. Environmental

Lowering room temperature or using a fan can greatly reduce the severity of hot flashes. Salt Lake City women may even choose to sleep with the window open in the winter to help with discomfort. Wearing socks to bed may actually reduce body temperature as a way to avoid sleep disturbance, according to some women.

5. Smoking

Smokers report more frequent, more intense hot flashes. Additionally, smoking causes higher cardiovascular activity in postmenopausal women. Your Salt Lake City doctor can help you develop a plan to quit smoking, which may reduce hot-flash discomfort.

6. Weight

Overweight women complain of increased frequency and discomfort associated with menopausal hot flashes. Weight loss may help ease the symptoms for many Salt Lake City women.

Please remember that only you and your Salt Lake City healthcare provider know best how to treat your hot flashes. If you are experiencing severe discomfort, contact your doctor right away.

Salt Lake City Hot Flash Study

JBR Clinical Research is conducting a Salt Lake City hot flash study. Participants may receive study-related care and compensation for time and travel.

To see if you qualify, visit the Salt Lake City Hot Flash Study page here.