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May 2023

Stay Cool During Menopause’s Hottest Moments

When it comes to hot flashes and night sweats, you want relief—and you want it now. Hormone therapy is one solution, but it can raise your risk for heart attack, stroke, and other serious health issues.

Thankfully, simple lifestyle changes may be able to help instead. Bonus: Switching up your routine is free and doesn’t require a prescription!

Reclaim your comfort

To ease hot flashes and night sweats, try these strategies:

  • Avoid spicy foods, alcohol, and caffeine.

  • Dress in removable layers—especially when you sleep.

  • Drink a glass of ice water as soon as you feel a hot flash starting.

  • Take slow, deep breaths to help your body relax. This might even make hot flashes shorter.

  • Put a fan next to your bed and turn it on before going to sleep. If you can, keep a fan at work too.

  • Work out earlier in the day to encourage a good night’s sleep. Try yoga and stretching to help improve hot flashes.

Use caution with hormone therapy

If symptoms don’t improve with lifestyle changes, talk with your healthcare provider about other options. For those interested in hormone therapy, make sure your provider knows your full medical and family history. Together, weigh the pros and cons of this medicine. If it’s right for you, use the lowest dose for the shortest amount of time you need it.

More on menopause

Not sure if what you are experiencing is menopause? Watch this video from the National Institute on Aging to learn more about the signs and symptoms.





Online Medical Reviewer: Brian McDonough, MD
Online Medical Reviewer: Ray Turley, MSN, BSN
Date Last Reviewed: 4/1/2023
© 2000-2024 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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