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5 Ways to Manage Menopausal Hot Flashes

5 Ways to Manage Menopausal Hot Flashes

Menopause is one of the most natural phases a woman will go through, but unfortunately, it’s also often accompanied by some pesky symptoms, such as hot flashes, which can be troublesome.

Hot flashes are sudden, intense bursts of heat that typically last from about 30 seconds to 5 minutes. During a hot flash, you may also begin sweating and become flushed. Hot flashes can be unbearable and even make everyday activities like working out or getting a good night’s sleep difficult. 

While hitting menopause is a sign you’re aging gracefully, the physical symptoms like hot flashes feel anything but graceful. Fortunately, you don’t have to grind your teeth through this phase of uncomfortable menopausal symptoms. There are many practical tips and treatments to relieve your discomfort and improve your quality of life.

In Columbia and Greenbelt, Maryland, Dr. Chetanna Okasi at Women’s Wellness MD specializes in helping women who are dealing with troubling menopausal symptoms, especially if they’ve become overwhelming. 

Whether your symptoms are slightly irritating or incredibly uncomfortable, she’s here to help you manage them. Here, she outlines five practical tips to help you manage hot flashes through menopause.

Make your living space more comfortable 

Your living space can make a difference between being comfortable and uncomfortable when you experience hot flashes. First, keeping your space cool is essential, so adjust your home thermostat to a cooler temperature, especially at night. 

You can also invest in a portable fan for more air circulation and opt for more breathable fabrics when buying clothes and bedding. Materials like cotton or bamboo are great options.  

Tweak your diet and drink more water 

Poor nutritional choices can trigger or worsen hot flashes. To prevent this, pay close attention to what and how you eat. Avoid triggers such as spicy foods, caffeine, and alcohol, which can generate heat in your body. 

More than ever, maintaining a balanced diet is essential to helping you through menopausal symptoms. Your diet should include a ton of plant-based foods and whole grains, which can help stabilize your blood sugar levels and relieve hot flashes. 

Drinking more water is also crucial. Staying hydrated helps regulate your body temperature and can reduce the frequency and intensity of your hot flashes.

Get physically active 

One effective way to manage menopause symptoms is to get physically active. Exercising regularly helps balance your hormones, keep your weight in check, and manage stress, all of which can help reduce the severity of hot flashes. 

You should aim for at least 30 minutes of moderate activity almost every day of the week. You don’t have to go to the gym; you can instead do activities you enjoy, such as walking, swimming, or cycling. These activities are also less likely to raise your temperature to uncomfortable levels. 

Exercises like yoga and Pilates can also improve stress management through relaxation and breathing techniques.

Try out alternative therapies

Alternative therapies such as acupuncture, meditation, and relaxation techniques can also help you manage your hot flashes. These methods help reduce stress, which can trigger hot flashes. 

Herbal supplements, such as black cohosh and evening primrose oil, are popular among some women, but it’s crucial to consult your doctor before starting any new supplement to ensure it’s appropriate for you.

Consider Hormone Replacement Therapy (HRT) and Hormone Pellet Therapy

For many women, lifestyle adjustments may not be enough to manage hot flashes effectively. Hormone Replacement Therapy (HRT) might be a great option in such cases. 

HRT can reduce menopausal symptoms by restoring estrogen and progesterone, which you lose naturally during menopause. However, HRT isn’t suitable for everyone. Dr. Okasi will assess your symptoms and medical history to determine if it’s right for you. 

An alternative to HRT is hormone pellet therapy. With this treatment, small pellets containing bio-identical hormones are inserted directly under your skin. The pellets continuously deliver hormones into your bloodstream for several months, helping to supplement your hormone levels more consistently than traditional hormonal therapy.

Hormone replacement helps with more than hot flashes. It can also improve symptoms such as low libido, bone loss, and night sweats.  These treatments allow you to continue to indulge in the activities you enjoy without being held back by menopause.  

Finding ways to manage your hot flashes can significantly improve your quality of life during menopause. At Women’s Wellness MD, we are dedicated to supporting you through all stages of this new phase. 

Whether it’s through lifestyle adjustments, medical treatments, or supportive therapies, Dr. Okasi is here to ensure you receive the care you need if you’re struggling with hot flashes or other menopausal symptoms.  Book an appointment with us online today or call us at (443) 380-0060.

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