All women going through menopause are looking for ways to deal with that annoying hot flash. Some women experience a burning sensation as a slightly warm sensation, while others become very red and sweaty and uncomfortable. By making lifestyle changes, trying herbal remedies, and practicing deep breathing techniques, you can reduce the severity of the burning sensation and make the condition less common. Keep reading to learn about different ways to control the sensation of heat.
Step
Method 1 of 3: Making Lifestyle Changes
Step 1. Identify the trigger
A hot sensation often occurs as a result of exposure to certain triggers. If you can learn to recognize your triggers, you can avoid and reduce the frequency of the hot sensations you experience each day.
- Stress is a common trigger for hot sensations. Manage stress levels by meditating, exercising, and getting plenty of sleep.
- Certain foods and drinks can trigger a hot sensation. Watch your reactions to spicy foods and alcohol.
- Going outside in the hot sun or hot weather is another common trigger for a hot sensation.
Step 2. Wear layers of clothing
When the heat hits, you won't want to be stuck in a thick sweater with nothing underneath. Wear underwear or camis with a cardigan or sweater over it, then coat over it in winter. Check the weather in the morning and make sure you're ready for the day by wearing the right clothes.
Step 3. Control the temperature in the house
Keeping the temperature down and the air moving can help you deal with the sensation of heat. Lower the temperature to the lowest possible number where you and your family are still comfortable. Turn on the fan, especially at night when the warm bed makes it difficult to sleep.
Step 4. Quit smoking
People who smoke experience a burning sensation more often than people who don't smoke. If you can, stop smoking completely. If that doesn't seem possible, try to reduce smoking as much as possible during menopause.
Step 5. Do deep breathing
Research shows that deep breathing can actually reduce the frequency of the sensation of heat. A certain technique called controlled respiration (paced respiration) seems to be very useful. To do that, inhale through the nose and allow the diaphragm to expand; You should see your stomach moving outward. Exhale deeply through your mouth. Repeat 8 times, then pause, and do it again.
Try a yoga or meditation class to learn more about proper breathing techniques
Method 2 of 3: Changing Your Diet
Step 1. Avoid caffeine
Caffeine is a common trigger for hot flashes and mood swings in postmenopausal women. Replace caffeine with water as often as possible. Instead of coffee or black tea, choose herbal tea or water with a squeeze of lemon or lime juice. Also reduce the consumption of dark chocolate.
Step 2. Avoid alcohol
Like caffeine, alcohol can exacerbate hot sensations and mood disturbances. As often as possible, choose non-alcoholic drinks over alcoholic ones. When it comes to alcohol, limit your consumption to no more than one drink per day.
Step 3. Include estrogen in your diet
Naturally occurring plant estrogens can help reduce the severity of the heat sensation. This estrogen effect is not as strong as human estrogen, but it may still be helpful. Plant estrogens can be found in the following foods:
- Soybeans
- chickpeas
- Lentils
- Know
- Crushed or ground flax seeds
Step 4. Stay away from strong spices
Spicy food is known to trigger a hot sensation in many women. Try to season your food with lighter seasonings, such as basil, chives, and oregano, rather than using black pepper, pepper, curry, and other spicy seasonings.
Method 3 of 3: Seeking Medical Treatment
Step 1. Consider hormone therapy
If your heat sensation is severe, hormone therapy may provide some relief. Doctors usually prescribe very low doses of estrogen to offset the effects of menopause. Talk to your doctor about whether this option is right for you or not.
While it may help reduce the sensation of heat, hormone therapy has also been linked to a variety of severe medical problems, such as breast cancer, heart disease, and stroke. Be sure to do thorough research and ask your doctor lots of questions before choosing this option
Step 2. Find out about taking antidepressants
Some women find that antidepressants help reduce menopausal symptoms. If you prefer not to take hormone therapy, this may be the right choice for your needs.
Step 3. Find out about other treatment options
Some women find relief from taking hypersensitivity or anticonvulsant medications. This type of medication has its own side effects, but may be a good choice if you prefer not to take hormones or antidepressants.
Step 4. Try natural remedies
If you don't like taking over-the-counter medications, there are natural remedies that have been proven effective by many, although there is no definitive scientific study that proves these remedies work. Try one or more of these remedies:
- Black cohosh.
- Evening primrose oil
- Vitamin E
- Acupuncture
