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Dealing with hot flashes during menopause

Hot flashes are the most common symptom of menopause. Here’s how you can manage them.

What causes hot flashes?

Hot flashes appear to be related to the hormone changes that women experience as their bodies transition to menopause, which is when a woman’s period stops for at least 12 months.

What triggers hot flashes?

Some stimuli can trigger hot flashes. These include stress, beverages like caffeine and alcohol, spicy foods, or cigarette smoke. Heat or things that can make you overheat (like wearing tight clothes) can also trigger hot flashes.

How can I deal with hot flashes?

Most advice for dealing with hot flashes centers around staying cool through things like:

  • Air conditioning
  • Using fans in your room, and portable ones when on the go
  • Lower your room temperature
  • Using a “chill pillow” at night
  • Drinking a small amount of cold water before sleeping
  • Layer your bedding so that you can remove layers if you feel hot
  • Wearing loose clothing made of light-weight, natural fibers
  • Wearing layers that you can remove



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