[toc]Hot flashes are a prominent symptom experienced by many women in their perimenopause phase. This is a phase before menopause when the body of a woman prepares itself for menopause. However, not all women undergoing menopause experience hot flashes. Hot flash is a sudden feeling of warmth and heat, especially, in the face and neck region. It last for 30 seconds to a few minutes. It occurs mostly during night while sleeping. Sudden rise in temperature and heat leads to perspiration in many. Many find difficulty in sleeping due to sleep disturbance.
As the estrogen level dips during menopause, hormonal fluctuations lead to hot flashes. 40% of menstruating women in their 40’s usually experience hot flashes even while they do not experience any other perimenopause symptoms. Hot flashes stop after menopause. It can occur for 5-10 years. With home remedies, relief can be found from hot flashes.
Various Home Remedies For Hot Flashes
A recent study conducted at Wayne State University in America concluded that a deep abdominal breathing reduced the frequency of hot flashes to almost 50 percent.
One must practice deep and slow breathing for 15 minutes during morning and evening. It will help in reducing the frequency of hot flashes.
Changes In Lifestyle
By bringing slight changes in the lifestyle, relief from hot flashes can be gained. Things which increase the body temperature should be regulated. Women should wear cotton and comfortable clothing.
Also, remind yourself to drink cool drinks that keep body temperature regulated like mint drinks and aloe vera juices. Women should avoid spicy and chilly food as they tend to increase body temperature and sweating.
Light exercises like walking or yoga have been proved effective in reducing occurrence of hot flashes. Women should observe light exercises at least thrice in a week. It will keep them motivated and focused in life. They will stay positive.
If you are on a higher side of your weight, try shedding a few kilos. It has been observed that fat people tend to sweat more with or without menopause. So, it makes sense to lose some weight and observe a healthy weight.
You will feel less hot and you will be more active. Women with healthy weight often have better metabolism also.
Consume Soy Food
Soy contains estrogen compounds called as phytoestrogens. These phytoestogens give body a boost of estrogen. Hot flashes occur due to reduction of estrogen in body. So, a diet rich in soy will help in controlling hot flashes. You can eat soy chunks, soy milk and beans. They contain good amount of soy.
Flaxseed also helps in boosting estrogen level in the body of women. A study has shown that ladies who were experiencing hot flashes consumed 1.5 ounces of crushed flaxseed for 6 weeks.
They felt better after that in the sense, they experienced lower rate of hot flashes and perspiration, lower joint pain and fewer chills. Their mood also improved.
Vitamin E is also known to help in hot flashes. It reduces inflammation of arteries and has antioxidant properties. Include more of vitamin E rich food in your diet. Alternatively, you can go for vitamin E supplement. A doctor must be consulted for the appropriate dosage.