Hot flashes are among the most common symptoms of menopause and perimenopause. A red face with a sudden feeling of heat is one of the telltale signs that you’re having a hot flash. You may begin to sweat and feel your heart rate increase. The number thing to remember when this is happening to you is not to panic because it makes symptoms worse.
What Triggers a Hot Flash
Hot flashes are triggered by a number of things including stress, caffeine, alcohol, and spicy food. Heat, tight clothing, and cigarette smoke also play a role in menopausal symptoms. By avoiding these things, you can keep hot flashes minimal and infrequent.
Minimize the Severity of Hot Flashes
There are some things you can do to lessen the severity of the hot flashes that you’re having. The first is to stay cool by using fans and wearing light clothing. Cotton is a fabric that stays cool no matter how long you wear it.
Deep Breathing Helps
Deep breathing when hot flashes start helps. Breathe in through your mouth, hold your breath, and then exhale. Try doing this six to eight times a minute for fifteen minutes in the morning and fifteen minutes in the evening.
Exercising Makes It Easier to Adjust to the Changes in Your Body
Continue exercising. It helps your body adjust to the changes that are occurring within. Low-impact exercise such as walking and swimming are perfect for women suffering from repeated hot flashes.
Chill Pillows Assist with a Good Night’s Sleep
You can even use a cold washcloth or chill pillow at night to help calm down a hot flash. You’ll find these pillows in many retail stores as well as online. They’re a lifesaver when you’re experiencing menopausal symptoms.
Prescription and Non-Prescription Options
Prescription and non-prescription options exist for women going through menopause. Dr. Wilburn will discuss them with you if your hot flashes are severe. She will first suggest lifestyle changes that calm down symptoms like quitting smoking and coming up with an exercise routine that works with your schedule.
See Your Gynecologist for Answers
Get help with your menopause symptoms. Contact Genesis Women’s Health Services with a time that is convenient for you. We’ll schedule you an appointment to meet with Dr. Wilburn who will assess your situation and give you options on ways to better manage your hot flashes.