8 Quick and Easy Hot Flash Treatments Without Supplements
Here are 8 ways to cure your hot flashes without supplements.
1. Dress Code for Hot Flash Relief
Think about what you wear before you leave home. Cotton or microfibers are the best materials if you have hot flash symptoms.Layering is a must so you can take off or add on depending on where your body temperature is.
Loose clothing is better to feel comfortable and hides perspiration better. A lot of times it is just the thought of being able to adjust your clothing that lets you relax enough to avoid a hot flash attack. We learned that wearing medium colored silk really shows.
Stress is a major trigger for hot flashes, so don’t add it unnecessarily by dressing wrong. You have probably figured out yourself, that turtlenecks are out!
2. Out in the Cold
Being in the cold can feel great for a little bit when you are in the middle of a hot flash. However, this can be followed by bad chills and the need for a jacket or an additional comforter.
The reason for hot flashes is our bodies’ messed up temperature control system. External temperature swings will aggravate your symptoms.Changing the thermostat when you have a attack is pointless because by the time the temperature in a room changes, you are well past the hot flash.
A bed fan might be the best cure for hot flashes at night (night sweats). It provides personal relief and cools the body down.
Another solution is to run cold water over your arms, especially the inside of your wrists or put an ice pack on the back of your neck. This is a very effective cure for hot flashes. You can also put plastic water bottles in the freezer and stick them in your purse. This works great in the summer. The frozen water acts as an ice pack for a while and than you drink the water to stay hydrated.
In the summer, I take a bag of ice in a little lunch-size cooler with a hand towel as my “emergency hot flash kit” when I have to be outside for any length of time. Wet the towel with the ice water and put it around your neck, rub your arms and wipe your face.
3. Hydrate with Water
Most of people don’t drink enough water (or at least unsweetened, un-carbonated, non-caffeine drinks) and are chronically dehydrated. The drop in estrogen during menopause messes up the fluid regulation of the body which can lead to easy dehydration.
Water is important to rid the body of toxins and to keep your digestive system healthy. It is also very important for your skin.
If you are looking for a cure for hot flashes it is even more important to stay well hydrated. This avoids a mineral imbalance that in turn messes up your hormone balance even more.
4. Learn to Breathe for Hot Flash Control
Menopause has a number of symptoms that can benefit from deep breathing exercises and other relaxation techniques! Yes, something as naturally as breathing can be a cure for hot flashes.
Studies have shown that women can lower their average skin temperature with practice. They also experience a decrease in the number and intensity of their symptoms.
Deep breathing and other relaxation exercises lower the levels of norepinephrine which stimulates the temperature-control system in our brain.
The best thing: this can be done anytime, anywhere. However, you need to practice these techniques to make them work. But they can be a very effective and free cure for your hot flashes.
Dr. Robert Weil suggests the following breathing exercise:
You can do this exercise in any position but it is best to sit with your back straight while learning the exercise.
Always inhale through your nose and exhale through your mouth. Don’t blow your breath out because that can create tension in your neck, just open your mouth and make kind of a whoosh sound.
- Exhale completely through your mouth. Inhale through your nose for a mental count of 4.
- Hold your breath for a count of 7 and exhale completely through your mouth for a count of 8.
- Repeat this sequence 4 times, at least twice a day.
If you can, do this exercise more often because this is very beneficial to release tension.
It does not matter how long you take for each of the steps but the ratio of 4:7:8 is important. The more you practice, the slower and deeper you can breathe. You can do this breathing exercise as a cure for hot flashes anywhere.
5. Don’t Pull the Trigger
There are several known hot flash triggers:
- Spicy food (but don’t avoid ginger which is very beneficial for hot flashes)
- Hot drinks
- Sugar (spikes in blood sugar aggravates our hormone imbalance)
- Overeating or eating heavy meals (digesting large amounts of food generates heat)
- Smoking (there is significant scientific evidence, that smokers have different hormone levels than non-smokers. This can not only cause hot flashes but also early onset menopause)
- Alcohol (interferes with your estrogen metabolism and hormone balance)
6. Hot Flash Pajamas and Sheets for Night Sweats
Insomnia and menopause night sweats can be relieved by night wear that wicks the moisture away from the body into the fabric. Try special hot flash pajamas or wear clothing made from special microfibers that prevent waking up with that nasty, clammy feeling.
If you have severe night sweats you may want to invest in special cooling sheets to prevent soaking through your bedding. Or try a special pillow to keep your head cool.
We have already mentioned the Bed Fan which is a favorite for women with night sweats.
For an immediate solution you can try to put a smooth beach towel in the bed and/or over your pillow that can quickly be removed. Also make sure you have a glass of water by your bed.
Here is the link to the page for night sweat treatments.
Look for Biofeedback, Cooling Pillows (such as Chillow) and Sheets on Amazon.
7. Mind Over Body – Learn Biofeedback
This is another one of those things you have to learn before you can use it as a cure for hot flashes. Biofeedback is a way to use your mind to control body functions that are normally done automatically (such as skin temperature, breathing, muscle tension, heart beats etc.).
You can learn biofeedback either with the help of a professional or a Home feedback unit. Just as with the breathing exercises success comes with practice and with time you will be able to control specific body functions without the use of the monitor.
8. Check your Medications
Certain prescription drugs or over-the-counter medications have hot flashes or night sweats as a known side-effect. Check with your pharmacist if the medications you are taking can cause sudden sweating and flushing.
For example, several years ago I was taking Paxil during a stressful period in my live. I had immediate severe hot flashes, which disappeared as soon as I stopped taking the drug.
A Final Word about a Cure for Hot Flashes
These easy cures may not work if your hot flashes and menopause symptoms are severe. In this case add an herbal remedy to get your symptoms under control and your life back to the “new normal”.