When I say hot flashes are my passion, there is no affection, only an ardent desire to help those who are plagued deal with this misery. For many, they are the object of humor, but for those so afflicted, they are hell.
During the menopause transition, almost 80% of women experience some mix of hot flashes and night sweats, also called vasomotor instability. Of the 20 million US women currently entering perimenopause, over 15 million will develop vasomotor symptoms for some time and about 3 million will be bothered with them for well over a decade!
With their sudden onset and variable intensities hot flashes are not only unpredictable but can be a shock to the system especially in sensitive individuals or those who must face the public. Health practitioners typically recommend lifestyle modifications for all hot flash sufferers and if the vasomotor symptoms are severe or debilitating, they will discuss medications. (Having only one night sweat per night might seem mild, but if it wakes you and you can’t get back to sleep, it can become disabling if a sleep deficit develops.)
Try the following suggestions for lifestyle changes, and if you get little to no relief, seek medical guidance.
LIFESTYLE MODIFICATIONS TO REDUCE HOT FLASHES
Eating, Drinking, & Habits
Avoid known triggers: red wine, spirits, aged cheese, spicy food.
Hot beverages and hearty meals may also precipitate a hot flash.
Drink cool to cold beverages—water is best.
Eat (even a bit) less because overeating leads to overheating!
Avoid energy drinks and diet pills since caffeine and stimulants can be triggers.
Limit or avoid foods with additives like monosodium glutamate (MSG), sodium nitrate, and sulfites.
Quit smoking or cut back.
Weight loss—even a few pounds—may help.
Decrease or reduce your alcohol intake (especially red wine and hard liquor). This bears repeating.
Home/Work/Gym/Travel
Keep the thermostat low (if affordable) especially in your bedroom at night. (Move to a cooler state/country?)
Use a fan while sleeping or exercising at home.
Arrive at meetings early to get a seat near a cooling vent or on the end of an aisle.
Ask hotels for a room with two beds and an extra lightweight blanket (to use instead of the heavy comforter) when your partner can’t tolerate lowering the thermostat.
Avoid over-heated pools, hot tubs, saunas, and hot showers.
If you have a marble pastry board and a low dresser to put it on, you can roll up your (night) shirt and lay across it to suck the heat out of you. (Don’t ask.)
Clothing
Dress in easily removable layers.
Cotton, rayon, and linen are breathable fabrics.
Lightweight merino wool may be an option for the winter as it breathes.
Wear silk in layers since it can get warm.
Avoid polyester and other synthetics that don’t breathe.
Don’t wear turtlenecks. To protect your neck from drafts, wear scarves, bandannas, or lightweight neck gaiters that are easily removed.
Remove your jacket before getting in your car and driving.
Avoid tight clothing. Loose clothes flap for cooling.
Bedroom/Sleep
Take a lukewarm or cool shower before bed.
If it’s summer and you don’t have air conditioning, place a damp sheet or towel over you and turn on a fan.
Use 100% cotton sheets—synthetic fabrics like microfiber are warm.
Down comforters breathe and those with polyester batting do not.
Try separate twin-size upper bed linens on a shared bed, maybe of different weights. A twin-size cover allows for fully flapping or partially uncovering yourself instead of just on one side. (Ikea is a good source for different weights of matching twin comforters.)
Some mattresses hold heat well, so switching to another bed might help.
Social
Practice relaxation and look into mindfulness meditation (especially Type A people).
Avoid stress. (Hahahahahaha!!!)
Extreme emotions (anger, anxiety) can also be triggers, so practice slow, deep breaths in and out to temper them.
Find social support: this could be talking with your sister(s) or mom, your friends, hospital-based support group, or your book club buddies.
Cool Stuff to Try
Just as I marveled at all the neat baby/toddler inventions that came after I was done raising children, I now wonder where all the cool stuff (literally) was hiding when I began sliding down that flaming grease pole to hell. In the dark ages, all we had were 100% cotton sheets, twinset clothing, and marble slabs until internet shopping improved.
Now, searches reveal a myriad of products, and ads magically appear alongside one’s social media feeds for all sorts of cooling inventions. I have not tried most of these newfangled things to recommend them so carefully read any reviews. Here are some items to search for:
Cooling neck gaiters, wraps, towels, and tubes.
Moisture-wicking pajamas.
Handheld or portable fans. The white noise may help you sleep, too.
Wearable fans and neck air conditioning devices for people who exercise (or just sweat a lot).
Air-conditioned protective clothing with hoods for health care and lab professionals. (Ask your business to provide.)
Light down-filled comforters for the colder months.
Cooling blankets which may or may not be weighted depending on your tastes.
Cooling pillows including body pillows.
Cooling mattresses as well as pads and toppers.
Holy cow, even bra cooler inserts and full body ice packs!
Be forewarned regarding the Internet. There are many not-so-reliable blogs with odd or misleading recommendations and pages that might convince you that you have a life-threatening disorder or need “life-changing” supplements. Many pages are just thinly veiled sales pitches.
Beware of medical-sounding sites accompanied by ads. Reliable internet information about menopause and hot flashes is best found on sites affiliated with accredited medical institutions or from the North American Menopause Society at www.menopause.org (where you can also find a local menopause specialist, usually a gynecologist).
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