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Hot Flashes — Tips For Turning Down the Heat

Menopause: The mere mention of the word conjures feelings of symptoms that no woman who has gone through menopause wants to endure again, and that even women who haven’t reached menopause can somehow feel. 

One of those unpleasant and widely recognized symptoms? Hot flashes. These waves of bodily heat occur because of hormonal changes in your body, just like all other menopause symptoms. 

There’s no cure for hot flashes, but they are manageable. From our experts at North Texas Obstetrics and Gynecology Associates, here are five tips for dealing with hot flashes during menopause. 

Avoid triggers

Many women notice that certain foods, drinks, aromas, or environmental situations trigger their hot flashes. Common triggers are caffeine, alcohol, cigarette smoke, spicy foods, and anxiety-inducing or nerve-wracking situations. Though hot flashes are hormonal in nature and you may not be able to completely prevent them, you may be able to reduce their frequency by avoiding triggers.

Dress in layers

This is an ultimate quick fix for hot flashes: Dress in layers, even on warmer days (lightweight layers, such as a sheer cardigan), so you can shed clothes if you happen to have a hot flash in public. During cold-winter months, make sure to wear layers under your coat — going from outside to inside while wearing a coat is one surefire way to turn up the heat. 

Use lightweight bedding

If you suffer from hot flashes at night — thus probably night sweats, too — take a gander at your current bedding setup. Is your bed made with lightweight cotton, linen, or bamboo? Or are your sheets made of something heavier and warmer, like wool blends or jersey sheets? If the latter, your own bed might be a contributor to your hot flashes. 

Consider shopping for cooling sheets — since night sweats are fairly common, many manufacturers actually make sheets specifically for hot sleepers. 

Make lifestyle changes

A little bit of a habit change can go a long way. Living a healthy lifestyle should be your first line of defense against menopause symptoms. Although your hormones are fluctuating, you can help your body operate smoothly by eating a healthy diet, staying hydrated, and exercising regularly, as well as managing stress and getting enough quality sleep each night.

Consider hormone replacement therapy

If none of the above have helped you turn down the heat on your hot flashes, you may want to consider hormone replacement therapy. At North Texas Obstetrics and Gynecology Associates, our providers use bioidentical hormones, which exactly match the structure of the hormones your body naturally produces. 

Your doctor inserts a tiny pellet under your skin, and the pellet releases the hormones you need in small doses over time — pellet hormone therapy can last as long as five months before replacement is required.  

To learn more about menopause and management of your symptoms, or to schedule an appointment, call North Texas Obstetrics and Gynecology Associates at our Plano, Texas, office at 469-240-1866. You can also send a message to the team here on our website.

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