Heat Flash
What Can You Do?

No matter what you call them, hot flash, heat flash or night sweats, they are annoying. In some cases, they can be embarrassing and downright uncomfortable. Most women, as they are reaching menopause will have to deal with a heat flash.

What Are Heat Flashes?

A hot flash starts when changing hormones cause a feeling of heat. These can be preceeded or followed by a feeling of cold. Some women experience mild symptoms, while others suffer from many severe episodes throughout the day. Of course, there are the lucky few who breeze through menopause with no symptoms at all.

I'm not a big fan of hormone replacement therapy (HRT). Although it may relieve the hot flashes, there is evidence to show that it also increases the risk of breast cancer and strokes. Sorry, I've already been there and done that. If you're like me, you may want a more natural defense.

Did you know that some things can actually trigger a heat flash? Here is a list of triggers that I've found.

• Spicy foods
• caffeine
• alcohol
• eating or drinking something hot
• cayenne pepper
• diet pills
• stress
• hot showers or baths (including hot tubs)
• warm rooms or warm weather (this is tough if you live in the south)
• working with a laptop on your lap
• smoking

See if your hot flashes increase following one or more of these triggers and if so, try and avoid them.

Okay, you're avoiding triggers, but you still get hot. Now what? There are a few things you can do to ease your discomfort.

CLOTHING

First, let's look at clothing. Try to wear natural fabrics like cotton, linen and rayon. These fabrics breath and can help you stay cooler. Dress in layers so you can take off something as you get warmer. Don't wear a turtleneck. I used to until I realized they made me a whole lot hotter when an "episode" was coming.

Hot Flash Tips and Tricks

• Drink some cold water or juice when you feel a heat flash coming.
• Sit in front of a fan.
• Are you really hot? Stick your head in the freezer. Don't laugh - I've done it.

Night Sweats

A heat flash at night is called a night sweat. Try these tips to reduce their effects.

• Take a cool shower before bed.
• Don't use synthetic sheets. Stick to cotton.
• Wear light pajamas.
• Drop the thermostat a few degrees in your bedroom
• Don't exercise before bed.
• Take some time to relax or meditate before bed. Don't go to bed stressed.

Other Options

Here are a few other things that may help to alleviate symptoms.

Exercise - It's amazing what exercise can do for us, yet how few of us really do it. Both cardio and weight-bearing exercises can help with heat flashes, as well as lots of other ailments that may creep up on you as you age. Just don't exercise within three hours of going to bed or you may end up with night sweats.

Reduce Stress - Stress is another one of those pesky problems that can actually age you quicker. Try some stress reducing activities to reduce the severity of menopause. Slow, deep breathing can help reduce the effects of the hot flash during an episode.

Nutritional/Herbal Options - Some gals have found nutritional changes to be beneficial. Be sure to check with your doctor if you are interested in trying an herbal concoction or a vitamin supplement to decrease your flashes. Some options are:

• Take vitamin E and Vitamin B6 - this has helped some women.

• Eat soy - Some women eat soy products every day because they contain a plant estrogen that seems to help. If you've had breast cancer, like I have, talk to your doctor before eating too much soy. My doc told me not to go overboard on soy because the jury is still out on the benefits or harmful effects when it comes to breast cancer.
• Take an herbal remedy - Some herbs like black cohosh have helped some women. One study published by the Journal of Clinical Oncology showed that it did seem to decrease sweating.
• Try a progesterone cream - Some women use a progesterone cream that contain phytoestrogens to decrease symptoms. One crane that is plant based can be found here.
• Drink a vinegar concoction - One that I've heard of is mixing 1-2 tsps. Braggs Organic Apple Cider Vinegar with the same amount of raw honey in 8 oz. of distilled or purified water. Drink this 3 times per day. You can also use agave nectar, maple syrup or stevia instead of the honey.
• Try essential oils - I've started using an essential oil that works great. I used to wake up several times during the night with night sweats, but have reduced that to one and sometimes none.

What About Men

One question I get often is: "Do men get hot flashes?" Yes and no. As a general rule they don't, however it does happen. Men with low levels of testosterone can experience hot flashes. Also, men who are being treated for prostate cancer with hormone therapy can also experience them.

The same advice as above applies to men as well as women. You may want to try essential oils or a balancing cream containing progesterone. Some men have reported success with this.

Heat Flashes Are No Fun

If you just can't stand it anymore, talk to your doctor. If you are not averse to taking medication, she may just have something that will help. Remember that all medications have side effects before deciding on a pharmaceutical answer. But your doctor may also have some suggestions for natural remedies. Talk to her.

If you have any more tricks to help reduce hot flashes, visit our Antiaging Tips Forum. You can share your ideas with others. Here's to keeping cool!