Even though most women know that they will go through menopause at some point in their lifetime, that doesn’t make the transition any easier. This time is commonly filled with menopausal symptoms. Two of these common symptoms are hot flashes and night sweats. No matter the kind of symptoms you’re experiencing, there are plenty of ways to get relief. So, if you’re searching for some ways to alleviate hot flashes, keep reading to understand how to best help yourself through this time.
1. Understand the triggers.
There are some important triggers to avoid when attempting to gain some control over your hot flashes. For menopausal women, there are hot flash triggers that can exacerbate symptoms. Some of these common triggers include alcohol, stress, hot weather, tight clothing, caffeine, and spicy foods. This doesn’t mean you always have to avoid your cup of coffee or glass of wine, but it’s crucial to recognize how all of these different factors can contribute to your pesky hot flashes. If you’re looking for some relief, consider this supplement from MenoLabs that may help reduce hot flashes. As always, check with your physician before taking any new medication.
2. Bring ice anywhere you go.
It may seem silly, but a great way to cool down during hot flashes is to have ice on hand. The good news is that you can buy a portable ice maker to help you cool practically anywhere. With this portable machine, you have an ice maker on hand whenever you feel a hot flash coming on. This is great for ensuring that you always have ice to keep your water cold or for if you love chomping away on ice cubes to curb nausea and help lower your body temperature.
3. Get a body cooling mattress pad.
In addition to an ice maker, you should look into a body cooling pad that will make your skin’s surface much cooler. They make cooling pads for mattresses that regulate your body temperature while you sleep. This is perfect for those who wake up with menopausal night sweats. This way, by maintaining a comfortable temperature, you will also be able to get better quality sleep throughout the night while your bed cools to your preference.
4. Use this for a better night’s rest.
Sleep quality is another factor that affects menopausal women. When you get poor sleep, you exacerbate irritability, anxiety, and stress. For this reason, it’s critical to get the sleep you need every night. To get even better quality sleep, you should consider pairing your mattress cooling pad with a cooling pillow that will keep your face from feeling flushed mid-night. When you get the deep sleep that you need every day, you’re committing to feeling better regardless of your hot flash symptoms. However, by pairing your cooling mechanisms with your sleep routine, you’re working towards getting the rest you need to function properly.
5. Work on your stress response.
It may seem contradictory to work out when you’re hot. On the contrary, exercise, when practiced in your daily life, works to curb stress, anxiety, and helps you lose excess weight that can contribute to bothersome hot flashes. When it comes time to choose an exercise type, consider trying yoga which is a great choice for lowering stress while remaining active. If you’re someone who loves to challenge yourself, then opt for strength training or aerobic activity. For something more fun and exciting, enroll in a Zumba class. The reality is that there are tons of options out there for exercise, so it all starts by choosing one. In turn, you’ve committed to taking care of yourself during this transition.