Life Style Changes to Relieve Hot Flashes

Here are some common suggestions to reduce the frequency and severity of hot flashes. Most of these follow the general prescription for a healthy life style. However, if in doubt whether or not these are for you, consult with a health care provider.

• Practice stress management and reduce reactions to strong emotions. Some examples of stress management techniques are meditation, yoga, prayer, exercise, spending time in nature, deep breathing, and muscle relaxation.
• Exercise for about 30 minutes a day.
• Dietary changes:
• Avoid warming foods, such as red meat, animal fats, garlic, onion, hot spices, and sugar.
• Increase foods with phytoestrogens, or natural estrogens, such as oats, peanuts, cashews, apples, wheat, almonds, soybeans, soy flour, tofu, miso, black beans, barley, corn, wheat germ, sprouts, black sesame seeds, and yams.
• Temperature: avoid hot liquids, hot foods, hot tubs, hot rooms, hot water.
• Avoid caffeine, which is highest in tea, coffee, chocolate, and most soft drinks.
• Avoid alcohol and smoking, both of which raise internal body temperatures.
• Acupuncture: Some women feel acupuncture helps to reduce the intensity and frequency, but monthly maintenance is important.
• Self acupressure: At the start of a hot flash apply pressure for 1-3 minutes at a point midway between inner ankle bone and Achilles tendon and 3 finger breadths up the leg. Release and press again.

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