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6 Tips for Non-Hormonal Control of Hot Flashes

A hot flash is a feeling of intense heat not caused by external sources. Hot flashes usually begin with a warm sensation in the face, neck, chest, or back and can spread throughout the body. You may also experience sweating, reddening of the skin, a fast heartbeat, and tingling in the fingers.

Hot flashes can last from several seconds to several minutes, usually no longer than 10 minutes. Some people have hot flashes 1 or 2 times a day, while others may feel them many times every hour. They can start suddenly during the day or wake you up at night.

The Causes of Hot Flashes

Hot flashes can be caused by changes in hormone levels. This can happen during cancer treatment or prevention, as these treatments can affect hormone levels. In women, hot flashes can be a natural symptom of menopause.

If hot flashes are a problem for you and other methods have not helped, you should talk to your gynecologist about taking medication. However, it is possible to reduce their manifestations by lifestyle correction.

How to Control Hot Flashes

Hot flashes can negatively affect a person's life, but there are ways to help you control them.

1. Avoid triggers

    While you may not be able to completely avoid hot flashes, try to eliminate things that trigger them, such as:

    • Smoking cigarettes, electronic cigarettes, or staying in smoky places
    • Drinking coffee and other drinks containing caffeine
    • Eating spicy food
    • The intake of alcoholic beverages
    • Stressful conditions
    • Staying in a hot room or outside when the weather is hot.

    2. Monitor your hot flashes

      Try to keep a journal where you write down your symptoms. Write down what you were doing, what you ate and drank, how you felt, and what you wore when the flash came in. You may see some patterns that will allow you to avoid certain triggers.

      3. Dress comfortably

      • Wear clothes made of cotton or other lightweight materials.
      • Layer a few light items to remove one layer of clothing in case of a flash.
      • To stay warm, sleep in loose cotton pajamas or no clothing.

      4. Avoid overheating

        • When the flash hits, drink ice water in small sips.
        • Lower the room temperature to a level that is comfortable for you.
        • Use fans or air conditioners whenever you can.
        • Sleep by an open window.
        • Choose lighter fabrics for bedding, such as cotton, linen, or jersey.
        • Avoid hot baths or showers.

        5. Stay physically active

          Daily physical activity, such as walking, dancing, or yoga, can help you relieve stress and control hot flashes.

          6. Do deep breathing exercises

            Deep breathing exercises are exercises that help you relax. Doing these exercises several times a day, or when you feel the flash coming in , will make the attacks less severe. Breathing exercises can also help reduce the number of hot flashes that occur during the day.

            Here are instructions for performing deep breathing exercises:

            • Sit comfortably in a chair, lie down on a bed, or a yoga mat.
            • Place a hand on your stomach just above your navel. If you are right-handed, use your right hand. If you are left-handed, use your left hand.
            • Exhale completely through your mouth.
            • If you can, close your eyes and inhale slowly and deeply through your nose. Feel your arm rise with your belly. Imagine that air fills your body from the bottom up.
            • Pause for a couple of seconds. Then exhale slowly through your mouth or nose. Try to exhale completely and imagine the air leaving your lungs, mouth, or nose.
            • As you exhale, let your body relax and go limp – as if you were a rag doll.
            • Repeat this exercise 5-10 times.