How to Deal with Hot Flashes Without a Prescription

Hot flashes are a common part of menopause. It has been estimated that 60% of women will experience them. There are ways to deal with hot flashes, however.

Hot flashes are vasomotor symptoms, meaning biochemical events resulting from your body's temperature control being "off". Basically your body thinks it's overheated but it's not. Your blood vessels then quickly discharge what your body perceives as heat.

Fabrics You Wear

Nylon, spandex, and close-knit polyester trap body heat, which is definitely not what you want to have on when you get a hot flash. Avoiding nylon pajamas and satin or polyester sheets will help with night sweats.

Exercise

Regular exercise may reduce the number of hot flashes you get. It can also decrease how long each one lasts.

Cold Compresses or Water

Cold compresses or cool water can help stop a hot flash. This can also help keep one you just had from coming back. The inside of the wrist, inside of elbows and the back of your neck are good places to apply a cold compress. Applying to either side of your groin can help with a hot flash too.

Stay Away from Hot Water

Hot showers and hot tubs raise your body temperature, which can stimulate a hot flash, so steer clear of these.

Paced Breathing

When in the middle of a hot flash, paced breathing can be key. The North American Menopause Society has shown that women who practice steadied breathing had many fewer hot flashes - 50% less.

Smelling Flowers

Even smelling flowers can help. Some scents calm the body, like roses, vanilla, lavender, lemongrass, geranium, ylang-ylang and clary sage.

Don't Smoke

Smokers may also experience more hot flashes, especially for thinner women. Cutting down on smoking will help but quitting is even better. Smoking triggers body changes that cause earlier, more frequent, and more intense hot flashes.

Herbal Supplements or Vitamins

Incorporating herbal supplements or vitamins into your diet can help, but you should consult your doctor before making a diet change. Vitamin E has been used to help with hot flashes but there's no concrete evidence it helps and it may be linked to breast cancer. Bioflavinoids have some of the same benefits as estrogen. Black Cohosh, an herb, may help with hot flashes.

Stay Away from Caffeine, Spicy Food or Alcohol

Some women have found that caffeine, spicy food or alcohol trigger their hot flashes. Avoiding these may help. Adding soy to your diet can help as well, but it may not be a good option for those at risk for breast cancer. As always, check with your doctor before making a serious diet change.

Sources:
http://www.webmd.com/menopause/guide
http://ezinearticles.com/?Menopause