Hot flashes are a symptom of perimenopause and menopause and occur in about 80 percent of menopausal women. They can be mild or severe. Some women have little trouble with them, but for others, they interrupt sleep and can be difficult to deal with in personal and work situations. Hot flashes can occur for just a short period during the onset of menopause, or they can last for years. There are some common treatment options available to help you deal with hot flashes.
Instructions
Understanding Hot Flashes and Triggers
1. Learn what hot flashes are. There is some speculation that hot flashes are caused by changes in circulation; however, the exact cause is still unknown. These symptoms occur when the blood vessels in the face and neck dilate in order to cool. The body may also perspire to help bring down your temperature. A hot flash creates sensations of feeling warm or very hot, and they may or may not be accompanied by sweating and a red flushing in the face and neck. Sometimes a rapid heart beat or chills can also occur.
2. Avoid food triggers. As with many medical conditions, the first step in treatment is taking steps to prevent the symptoms from occurring as much as possible. Some common triggers to avoid are: smoking, alcohol, spicy foods, caffeine, tight clothing and unmanaged stress.
3. Do what you can to prevent hot flashes. Staying away from hot rooms, saunas and hot showers can help. Try keeping your bedroom temperature cooler and using lighter weight sheets and nightgowns. Regular exercise and an overall healthy diet will also help keep you strong and healthy, which will help with all of your menopausal symptoms.
Medications and Natural Remedies
4. Talk to your doctor about medications that can help. If your hot flashes are severely interrupting your life and sleep, you may benefit from a short-term course of hormone replacement therapy. Many of the symptoms of menopause, including hot flashes, occur as the body has less estrogen and sometimes progesterone available.
5. Taking a medication containing one or both of these hormones may help to ease the symptoms. However, due to serious side effects, these medications should not be taken for more then five years. There are several other prescription medications that can be used depending on your symptoms and health history.
6. Experiment with herbal/natural remedies. There are claims that some natural and herbal remedies can help you to manage your hot flashes. To date, most of these have not been fully tested or researched to prove their efficiency. If you do decide to try them, make sure you tell your doctor and pharmacists because they may interact with other medications you may be taking. Even though herbs are considered natural, they can still be poisonous, and some are lethal if taken incorrectly.
7. Some of the most popular natural remedies include foods high in soy (these foods contain plant estrogens), Black Cohosh, evening primrose oil and flaxseed. These herbal remedies can have side effects of abdominal pain, nausea and diarrhea.
Stress Management and Yoga
8. Try a stress management technique. Since stress contributes to many diseases and can make symptoms worse, having a daily practice of reducing stress can help hot flashes and your overall health. Having a hot flash can be upsetting and stressful. Taking time to learn to calm the body when you feel a hot flash happening may reduce its severity. A very basic practice is deep diaphragmatic breathing.
9. Take slow, deep breaths. Take a slow deep breath in through your nose, and let your belly expand. This allows the diaphragm muscle to drop down and the lungs to expand. Then, do a slow deep breath out through your nose, and let the belly relax inwards. This moves the diaphragm muscle up and presses the air out of the lungs.
10. Continue to breathe slowly and deeply, and allow your mind to stay focused on the breath. Try for 15 minutes per day. As this becomes easier, try your breathing when you feel a hot flash starting to happen.
11. Try a modified yoga inversion. Yoga inversions may also be helpful in managing hot flashes. Inverting the body helps to calm the nervous system, and it gives your circulatory and immune systems a chance to rest and not have to pump up against gravity. Typical inversion poses such as headstands and shoulder stands can be dangerous if they are not done correctly. Their practice can also lead to chronic neck and shoulder pain. However, a modified inversion can provide the same benefit while being safer.
12. Lie on the floor on your back with your knees bent and feet on the floor. Lift your hips up, and slide a thick cushion or pile of blankets under your buttocks. (Do not sit on the cushion and then lay back because that can hurt your back.) Bring your knees into your chest, and then lift your feet straight up. Your knees do not have to be straight. Adjust the cushion so that your legs are tipped back, and you do not feel like you have to hold them up.
13. Meditate and relax. Stay here for a few minutes, and take long and slow deep breaths. Combine this with breathing meditation for double the benefit.
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