The following hot flash fixes are a good
addition to our Change One Thing Challenge. Through
this program, NAMS encourages women to make a positive change in
their lives. We provide changes to acquire healthy habits and
you just make them. It’s that simple!
Start with any
one of the following five ways to fix a flash:
Cool down mild hot flashes with black cohosh.
At least one supplement brand of this herb (Remifemin) has
been found effective for reducing hot flashes in some studies. Some
women taking two tablets (40 mg) per day for 8 to 12 weeks have
reported noticeable improvements. However, not all studies on
Remifemin are positive, and other types of black cohosh have
not been found to be effective.
2. Cool home
Want to do something about hot flashes? Take actions
- Dress in layers, use a fan, and sleep in a cool
- Exercise regularly. This reduces stress and
promotes better, more restorative sleep.
- Breathe slowly,
deeply, and from the abdomen. Try this “paced” respiration when a hot
flash is starting to “scare it away.”
your hands in cold water during or after a hot flash -- this will
cool you down a bit.
- Put an ice pack under your pillow and
when you wake with a hot flash, turn the pillow over to lie on the
Dress for the occasion with hot flash sleepwear. With special
nightgowns and pillowcases that pull moisture and perspiration away
from the skin, women won’t be waking up freezing cold after a bout
of night sweats.
4. Cool therapies
moderate to severe hot flashes, ask your clinician about
low-dose, prescription hormone therapy. Literally hundreds of studies
have proven that these government-approved pills and patches
remain the most effective treatment for hot flashes. A short-term
course of therapy could be just enough to control hot flashes while
keeping any risks low.
Prescription antidepressants in the following dosages have also
been shown to provide some relief for hot flashes: venlafaxine
(Effexor; 25 to 150 mg/d), fluoxetine (Prozac; 20 mg/d for four
weeks), and paroxetine (Paxil; 10 to 20 mg/d).