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Flash Flashing Water

Perimenopause Symptoms -- Natural Remedies for Hot Flashes

A shocking 88% of Western women suffering from perimenopause symptoms are more or less tormented by hot flashes. Hot flashes are not life threatening. They just make your life miserable. Suddenly, you're hot and uncomfortable. You can be soaked in sweat or merely a moist blush. Night sweats wake you up several times a night. The lost sleep and low quality sleep can cause poor concentration, memory problems, irritability and exhaustion during the day.

A hot flash is caused by the body's temperature control system going berserk. For no good reason, your body-mind thinks it's overheated. The brain reacts as it normally does to cool down, but more sudden and intense. Blood vessels near the skin dilate and you break into a sweat. The causes of such thermal chaos are only partly understood by medical science. Hot flashes are linked to the fluctuating hormones that cause so many perimenopause symptoms, but other factors such as thyroid imbalances can cause your temperature control to go out of whack.

If you're concerned about the safety of hormone replacement therapy, there are many time-proven, natural remedies you could try first. Here are some ideas that have helped many women find relief:

Track your hot flashes. Keep a record of when they occur and what you were eating or doing, or how you were feeling at the time. Look for your “triggers.” Some common triggers are: hot or spicy foods, alcohol, caffeinated drinks, cigarette smoke. Watch out for anything hot -- hot tubs, hot beds, hot rooms, hot weather, and hot showers. Avoid saunas. Sugar and, alas, chocolate are one of my biggest triggers.
Many women find that stress tops the charts as a trigger. Was that hot flash at work a random hit, or were you feeling under pressure at the time? Was it a full day of pressure without a break? This is the time of life when nature forces you to slow down and take care of yourself.
Dress in layers, so you can peel off one layer after another as you get warmer. Make sure the layer beneath the jacket you wear to work is something you won't mind showing if you need to take your jacket off during a meeting. Avoid turtlenecks. Don't wear wool or synthetics, and be wary of silk. That leaves cotton, linen, rayon, and more cotton.
Try to notice the subtle signs right before a hot flash starts. You can often stop a hot flash or lessen its intensity by drinking cold water or touching something cold like metal or window glass. If you're home, an ice pack to the back of the neck can be very effective. The trick is to catch it early, before it really gets going.
Sip ice water to cool down your insides. This one really works for me. I always keep a thermos of cold water with me. Best of all it's very unobtrusive if I can catch the hot flash before it gets going.
Paced breathing. Two studies found that slow, deep breathing reduced the frequency of hot flashes by 39 percent and by 44 percent.
Cooling exercise. Yoga is perfect and can also help balance your endocrine glands, reduce stress, and teach you the paced breathing exercises.
Dietary supplements such as black cohosh, red clover, soy, and vitamin E can help control your hot flashes.

The frequency, duration, and intensity of hot flashes and all perimenopause symptoms vary widely from woman to woman and also for individual women during the various stages of menopause. Remember that you are unique and that what works for one woman may not help you. If one strategy doesn't provide relief, try another and discover what works for you.

About the Author

Catherine Galeana is a writer and photographer who survived menopause and shares what she learned in the process. Catherine says this about herself, "I was just getting into yoga when I started searching for help with my own perimenopause. And yoga led me to discover a wealth of safe, natural remedies that worked." Visit my blog, perimenopause-symptoms.org, to find out more about hot flashes and other perimenopause symptoms, and natural remedies that relieve them.