Hot flashes are one of the most uncomfortable symptoms of menopause. Many feel like an intense heat spreading through the upper body and face, and they are often accompanied with a flushed appearance. Because they can range from mild to severe, treatments vary from one woman to another. The good news is there are there are many ways to combat hot flashes.

Adjust Your Lifestyle

Make dietary changes. Some women have experienced relief from hot flashes by eliminating caffeine, spicy foods, alcohol and chocolate. In addition, relief has also been associated with eating foods that contain natural estrogens, or phytoestrogens. Plan for hot flashes so you can keep as cool as possible. Dressing in layers will help you cope with hot flashes. You can remove outer layers of clothing when you feel yourself getting hot. For nighttime how flashes, dress in light clothing or try sleeping in the nude, advises National Women's Health Network (NWHN). When possible, keep a fan handy for when you feel a hot flash coming on.

Remember to Relax

Menopause is stressful. Deep breathing is related to a decrease in hot flashes, reports the NWHN. Practice slow, deep breathing for 15 minutes, twice a day. Deep breathing when you feel a hot flash coming on is also useful, according to the Mayo Clinic. Relaxation techniques and stress-reduction methods can help. Yoga or meditation can help alleviate the stress of coping with hot flashes.

Try Herbal Remedies

Black cohosh, evening primrose oil, red clover and sage are associated with reliving hot flashes. Many herbs are said to bring menopausal relief but there are no scientific studies to back up these claims. Herbs might interfere with current medications you are taking and some might have negative side effects. Discuss any decision to take herbs with your physician.

Try Hormone Therapy

Hormone therapy is one alternative for women suffering from moderate to severe hot flashes. Estrogen and progesterone are effective choices. For women who have had hysterectomies, estrogen alone is a standard approach to treating hot flashes. For women who still have their reproductive organs, progesterone and estrogen are combined. Natural hormones are another alternative. Estriol is a weak form of estrogen you can take for hot flashes. However, there's no evidence that this form of estrogen is safer than the stronger forms of estrogen more commonly used, according to NWHN. Progesterone creams help some women with hot flashes.

Source:

National Women's Health Network: Hot Flashes

Mayo Clinic: Hot Flash Remedies