Smoking is associated with a higher incidence of hot flashes. If you currently smoke, talk to your doctor about resources to quit. Similar to meditation, mindfulness may help some people cope with their menopause symptoms, including hot flashes. A 2020 study found that meditation helps some people manage their menopause symptoms. A nutritious diet and regular exercise can help you manage your weight. Being at a higher body weight is linked to experiencing hot flashes. Limit alcohol and caffeine. Both of these substances may make a hot flash more likely to occur.Open your windows or use a fan or air conditioner to lower the temperature in your home. Dressing in layers can be helpful because it allows you to quickly remove clothing when you get warm and feel a hot flash coming on. Changes in your body’s core temperature may trigger a hot flash. Wearing cotton pajamas and/or using cotton or cooling sheets may offer relief from hot flashes and night sweats, and help you get better sleep. Hot flashes can prevent you from getting a good night’s sleep. Wear cotton pajamas and/or use cooling sheets.However, as with any herbal remedy, talk to your doctor before using black cohosh. Black cohosh is available in various forms in health food stores. While some research looking at specific products (Remifemin, Phytopharmica/Enzymatic Therapy) showed a modest reduction in menopausal symptoms, studies on other formulations have shown mixed results. Studies have suggested that this herbal remedy might relieve some menopause symptoms, including hot flashes. It can help to pay attention to what you eat and drink, and note if certain foods or beverages trigger a hot flash. When you eat spicy foods, your body’s core temperature goes up and you might even start sweating.
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