No More Hot Flashes 10 Ways to Relieve Menopausal Hot Flashes

Menopause and the dreaded hot flashes--it's almost impossible to think of one without the other. Hot flashes are probably the first symptom we think of when we think of menopause or perimenopause (the years before menopause). Whether you already experience hot flashes, or you are still waiting for your turn, here are ten tips that can help reduce the severity of hot flashes when they happen to you:

1. Research suggests that soy may have some benefit for reducing hot flashes and other symptoms of menopause. However it is recommended that you get your soy from foods rather than from supplements. Foods that contain soy include tofu, tempeh, miso, soy milk, whole soybeans, texturized vegetable protein, and soy powder.
   
   
2. Black cohosh (20 mg to 60 mg 3 times daily) often provides effective relief of hot flashes, as well as other symptoms of menopause including headaches, heart palpitations, and anxiety. A German study of over 600 women found more than 80% of hot flashes and other symptoms improved within 8 weeks of beginning treatment with Black cohosh.
   
   
3. Natural progesterone cream available OTC, in compounded prescriptions, or as a traditional prescription called Prometrium provides relief for hot flashes and other symptoms of menopause for many women.
   
   
4. Taking 400 IU to 800 IU of Vitamin E daily significantly reduces the occurrence and severity of hot flashes and night sweats during menopause or perimenopause, and provides an additional benefit of strengthening the immune system and protecting the heart.
   
   
5. Effexor is a SRNI and an antidepressant that has been found to reduce hot flashes in women undergoing treatment for breast cancer. Because it works so well for breast cancer patients, researchers believe it may be an option for women who don't want to use traditional hormone replacement therapy during menopause.
   
   
6. Exercise at least 30 minutes every day. You can walk, run, ride a bicycle, or do another activity. Just don't exercise within 3 hours of going to bed to help prevent night sweats.
   
   
7. Gabapentin is a drug currently used to treat migraine headaches, however the June 13, 2000 issue of Neurology found an 87% reduction in hot flashes among a small group of women who took the drug.
   
   
8. Dietary triggers that can start a bout of hot flashes include alcohol, caffeine, and cayenne or other spicy foods. If your hot flashes seem to be worse after consuming these foods, try eliminating the offenders and see if the hot flashes subside.
   
   
9. Traditional hormone replacement therapy (HRT) that includes estrogen replacement provides relief from hot flashes associated with menopause. Before choosing estrogen replacement therapy, be sure you understand the both the risks and the benefits and how their relevance to your personal medical history.
   
   
10. Hot flashes are often worse during hot weather. Wear all cotton clothes that allow your skin to breathe and keep a fan nearby during hot weather to reduce the number of hot flashes you experience.