Tips to prevent hot flashes during menopause

Tips to prevent hot flashes during menopause

What to do against hot flashes? What helps? During menopause, a woman’s hormones change: she changes from sexual maturity to senium (old age). The body produces less and less of the female sex hormone estrogen, which causes problems for many women. Typical symptoms of menopause are hot flashes, sweating and dizzy spells. Hormone therapy is often used to prevent this. However, a few simple tips, home remedies and proven natural remedies can also help against acute hot flashes and circulatory problems.

What are hot flashes?

Hot flashes, also known as hot flashes, are bouts of heat often associated with sweating. Hot flashes are often the first sign of hormonal changes in the female body and, thus, the beginning of menopause or menopause.

Around the age of 45, the woman’s body changes hormonally and menopause occurs. These bring with them several, more or less stressful, physical complaints. Hot flashes are the most common and often the most distressing symptom.


What to do against hot flashes?

Heart attacks can often be prevented with a few simple measures. However, only some remedies work equally well for some women, so you should try what helps you. Here are six practical tips on what to do against hot flashes.

  1. Play sports

Walking, cycling, walking, hiking: Physical activity stabilizes blood pressure, strengthens the heart, circulation, blood vessels and muscles, helps against obesity – and should also keep the temperature regulator in the brain in better balance.


  1. Contrast showers

Contrast showers help many women going through the menopause. You start with a warm shower. Then start with cold water at the bottom of the foot and run the shower up the outside of the leg and back down the inside. Treat the other leg and arms in the same way. Repeat the cold showers two more times after warming up with a warm affusion. The treatment should end with a cold shower.

If you find alternating showers unsuitable, possible alternatives are alternating warm foot baths or knee and arm baths. Treading water can also help. To do this, run cold water into the bathtub until it is just below the hollow of your knees. Then, stand in place for 60 seconds, lifting your leg out of the water with each step.

  1. Coffee and alcohol in moderation

Caffeine and alcohol – like nicotine – can lower estrogen levels and thus irritate the temperature regulator. If you have hot flashes, you should reduce your coffee and alcohol consumption to one cup or one glass a day and, if possible, not smoke.

  1. Feed lightly

Lots of fresh fruit and vegetables and fresh herbs should be at the top of the menu. Whole grain and dairy products are also recommended while eating less red meat and less fat. If you use vegetable fat, go for olive or canola oil.

Together with exercise, light food reduces excess weight, has a balancing effect on all bodily functions, and thus also reduces hot flashes.


  1. Drink enough

Ensure you drink at least two litres daily – preferably mineral water, unsweetened tea or juice.

  1. Use natural remedies: 6 proven home remedies.

If you want to help your hormone levels find their balance again, you can use herbal remedies. Some of them contain so-called phytoestrogens, which are similar to human estrogen. Therefore, these herbal remedies can positively affect heat regulation and hormone balance.

It is essential always to use the funds for a few weeks. However, one should be careful to avoid combining several preparations. It should also be noted that the effect of these agents is often not scientifically proven.

Some popular natural remedies for hot flashes include:

  1. Black cohosh: The extracts from the rootstock of this plant are among the plant estrogens. They act like the body’s own estrogens – but they can also have side effects and should not be taken at the same time as estrogens. You can get the tablets of the medicinal plant extract in the pharmacy. The effect will kick in after a week or two. Incidentally, black cohosh can also help with other complaints such as sleep disorders, mood swings or headaches.
  2. Monk’s pepper: The plant preparation helps, especially at the beginning of menopause, when the cycle has not yet stopped. It stimulates the production of progesterone and activates the ovaries.
  3. Soy: Asian women hardly ever have menopausal symptoms. A possible reason could be that they eat a lot of soy throughout their lives. Apparently, soy isoflavones act like plant estrogens. Dosage: at least 60 milligrams per day; short-term use is recommended.
  4. Red clover: This native plant also supplies estrogen-like hormones and can be used as a tea or dietary supplement to help alleviate the symptoms of menopause.
  5. St. John’s wort: If the hot flashes are associated with depressive moods, St. John’s wort is helpful. It has to be taken daily, but it only works after a few weeks.
  6. Sage:  When it comes to sweating, sage is helpful because of its antiperspirant effect. Two cups of sage tea should be drunk daily – warm, without sugar and in sips. Alternatively, you can take an extract in capsule form or as a tincture. Sage tea can be combined with everything.

Homeopathy as a remedy for hot flashes?

Many women also rely on homoeopathic remedies such as globules for hot flashes. The tiny beads can alleviate the symptoms of menopause and, unlike hormonal preparations, have no side effects.

The treatment of hot flashes with Schuessler salts is also often recommended. In general, the salts No. 7 Magnesium phosphoricum D6 and No. 8 sodium chloratum D6 can be helpful during menopause. For hot flashes, No. 3 Ferrum phosphoricum D12 can also be used.


What helps with an acute heat flare?

In addition to the tips for preventing hot flashes, you can also do something at the moment of the acute heat flare:

  1. Run cold water over your wrists for relief.
  2. Take off clothing that is too warm – it is best to always dress in a breathable and layered style to remove clothing that is too warm if necessary.
  3. If possible, regulate the ambient temperature, such as using air conditioning or going outside for cool air.
  4. Grab a cool drink or suck on ice cubes to cool off.

What do you do with hot flashes at night?

Many women experience hot flashes not only during the day but also at night. The consequences of this night sweats are sleep disorders or lack of sleep, which also affect the next day. Here are six tips on how to get nighttime hot flashes under control:

  1. Sleep with the window open. So there is always some fresh air in the bedroom.
  2. Pay attention to an optimal bedroom temperature. This is between 16 and 18 degrees Celsius.
  3. Get fresh sleeping clothes ready. So sweaty things can be exchanged quickly.
  4. Lay down a large towel. This is changed faster than a bed sheet.
  5. Use cotton pyjamas and bed linen. This fabric is breathable.
  6. Relaxation exercises such as autogenic training or meditation can help to calm down and fall asleep again more quickly.

What happens with hot flashes?

Hot flashes are often announced with pressure in the head or a diffuse feeling of discomfort. An intense feeling of heat follows, which spreads in waves from the chest or neck area over the head, face and neck to the upper arms. This is because the blood vessels dilate, increasing blood flow to the outer regions of the body and increasing body temperature.

As a result, the skin reddens, sweating occurs simultaneously and sometimes dizziness or nausea. These symptoms may be accompanied by palpitations and rapid heartbeat, a natural circulatory response. Usually, the pulse slows down again quickly.

At the same time, the body fights against the heat attack by trying to lower the body temperature again and cool the body through excessive sweating . When the hot flash has subsided, so-called evaporative cooling often occurs. Therefore, many women shiver, freeze after a hot flash, and feel exhausted.


Symptoms at a glance

I’m not. Do you have hot flashes? Here, we have put together a brief overview of all the symptoms that describe what hot flashes feel like:

  • sweats
  • skin redness
  • Increase in body temperature.
  • dizziness
  • palpitations
  • nausea
  • after the hot flush: chills and exhaustion

What triggers hot flashes during menopause?

The reason for hot flashes in women during menopause is probably the falling estrogen levels. This lack of estrogen causes an increase in stress hormones such as adrenaline. It is believed that a sudden increase in such stress hormones can lead to heart attacks.

Another cause of hot flashes is the dysregulation of body temperature in the brain. Among other things, estrogen also influences heat regulation in the body. When the hormone production of estrogen decreases, heat regulation no longer works properly, and the nervous system reacts by suddenly widening the blood vessels to release heat. The symptoms described above occur.

A lack of the sex hormone progesterone during menopause can also be responsible for hot flashes. In addition, it can also trigger insomnia since the hormone has a sleep-promoting effect.

How often do hot flashes occur, and how long do they last?

The frequency of hot flashes often varies significantly from woman to woman. They can occur as little as once or twice a day or as many as 30 to 40 times. Heart attacks usually only last a few minutes, rarely longer.

Hot flashes are expected in early menopause, but the frequency usually decreases. The heat attacks disappear once the body has adjusted and the hormone levels are back in balance. Women typically experience hot flashes for up to five years.

If the symptoms are very severe, medical advice is advisable: In addition to hormone replacement therapy, other medications can also be considered. For example, some drugs reduce sweating, or antidepressants with the active ingredient venlafaxine, which also helps against hot flashes.


Other causes of hot flashes

Hot flashes can occur not only in women going through the menopause but also in young women or men:

  • For example, young women can also experience heat attacks during pregnancy, before childbirth or during their period. The reason here is usually the increased metabolism.
  • Hot flashes in men (and, of course, also in women) can also be caused by stress, nervousness or excitement, among other things. Heart attacks can also occur after eating. The cause here is usually strongly seasoned or hot food or the consumption of alcohol, coffee or black tea.
  • In older men, hot flashes and night sweats can be due to an age-related decline in testosterone. One then speaks of PADAM.
  • Hot flashes can also occur as a side effect of some medications. These include, for example, antiestrogens or aromatase inhibitors.
  • In addition, heat attacks can also occur as a symptom of certain diseases. These include diabeteshyperthyroidismallergies and some types of cancer, such as breast cancer or prostate cancer. Hot flashes can also occur in connection with chemotherapy.


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