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WOMEN'S HEALTH: HOT FLASHES

SELF CARE TIPS FOR MANAGING HOT FLASHES OR FLUSHES
Hot flashes or flushes are temporary sensations of warmth or heat, sometimes accompanied by sweating. Hot flashes that occur at night are called night sweats. Approximately 85% of menopausal women experience hot flashes but the frequency declines as one ages and not all sweating is related to hormone deficiencies or fluctuations. If you are overweight, the excess weight becomes insulation and one tends to perspire more.

Hot flashes or flushes may occur when a woman stops hormone replacement therapy (HRT). Most women who stop HRT will have few symptoms especially if the therapy is tapered over one to two months. If hot flashes recur and tend to be a problem, the following self-care suggestions may be helpful:

  • Avoid spicy or hot foods, MSG, alcohol (especially red wine) and caffeine. Herbal decaffeinated teas are fine.
  • Drink ice water throughout the day.
  • Wear layered, loose, natural-fiber (cotton) clothing. Avoid polyester or synthetic materials which may trap perspiration. Wear short sleeves and avoid clothing with a high neck or collar.
  • Use 100% cotton sheets and blankets; avoid electric blankets
  • Use a fan and keep the room cool. Cool showers often help.
  • Reduce sun exposure. A sunburn may aggravate hot flashes.
  • Avoid stress. Use biofeedback and relaxation techniques such as yoga.
  • Avoid or cut down on cigarette smoking which causes constriction of blood vessels and intensify hot flashes.

Complementary or alternative therapies are herbal products are not well studied. Most of the "recommendations" are personal observations of effectiveness. In the Natural Medicine Database , the following therapies are listed as "possibly effective" for menopausal hot flashes:

  • Black Cohosh: 40-80 milligrams two times per day
  • Soy: 34-76 milligrams isoflavones per day. Soy foods such as soy milk, tofu, tempeh, or miso are recommended over supplements.

If these therapies do not help, your health care provider may have other prescription remedies that are effective for some women.

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