Transitioning to menopause can be uncomfortable. Hot flashes are a symptom that can last for many years. At night, they are referred to as night sweats. Managing hot flashes is important if they are interrupting your daily activities. Here are some ways to manage hot flashes during menopause.
Try to make lifestyle changes first before taking medications. Lower the bedroom’s temperature. That way, getting sleep will not be that difficult. Drinking some cold water before bedtime can also help. Layer the bedding as this will allow the individual to adjust them when it gets too cold. Below are some lifestyle changes to consider:
These medications can help with menopause struggles. Non-hormone medications can help manage hot flashes in some women. These substances can help women who are worried about possible risks from taking hormones. Women who cannot take hormones due to health reasons can also take non-hormone medications for hot flashes.
Research shows that these exercises can improve the symptoms of menopause, particularly hot flashes. Cardio workouts can even improve one’s general well-being. Walking and other aerobic activities can help reduce hot flash flare-ups. Studies reveal that maintaining these exercises for 16 weeks can reduce hot flashes.
Menopause symptoms can cause terrible discomfort. There are women who want to take supplements like black cohosh for relief. Be cautious when taking supplements. Discussing it with the doctor can determine whether the supplement can help or not.
Lifting weights can strengthen bones. This activity can also reduce hot flashes. Performing strength training exercises about three times a week is ideal. Research shows that women who perform strength training for 15 weeks experience a 50% decrease in hot flashes during menopause.
Isoflavones are plant-based estrogen present in soybeans. One of these isoflavones is daidzein. Gut bacteria transform this substance into equol. Studies show that equol can reduce the frequency and severity of hot flashes during menopause. Women who add half a cup of cooked soybeans to their vegan diet for 12 weeks experience a reduction in hot flashes by about 79%. Soy milk, tofu, and edamame are good sources of isoflavones.
Research reveals that meditation can help reduce hot flashes during menopause. This activity activates the PNS or the parasympathetic nervous system. The PNS helps the body relax. There are guided meditation apps that can help with this activity.
It can be difficult to enter the stage of menopause. Symptoms like hot flashes can become overwhelming sometimes. Reducing the flare-ups is possible with the mentioned methods. Working with your doctor can help provide relief as well.
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