Reduce stress:
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Many women list stress as the #1 trigger for hot flashes.
Stress causes your adrenal glands to release norepinephrine. This makes your heart rate and body temperature increase, which can lead to a hot flash.
Ways to reduce stress-related hot flashes include setting priorities, following a well-organized schedule, saying "no" more often, and setting aside time to relax.
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Photo: Work stress, by Carl Dwyer (sxc.hu wagg66)
- Reduce stress: <p> Many women list stress as the #1 trigger for hot flashes. Stress causes your adrenal glands to release norepinephrine. This makes your heart rate and body temperature increase, which can lead to a hot flash. Ways to reduce stress-related hot flashes include setting priorities, following a well-organized schedule, saying "no" more often, and setting aside time to relax. <p> Photo: Work stress, by Carl Dwyer (sxc.hu wagg66)
- Deal with emotions: <p> Negative thinking and suppressing your emotions can increase your hot flashes. Take time to work through your feelings and calm your mind. Many women do this through meditation or deep breathing techniques. A massage or a day at the spa can relax you and help you center yourself. At the very least, set aside a time and place where you can just be quiet and process your thoughts. <p> Photo: Margarit Ralev, Ralev.com
- Increase physical activity: <p> Regular exercise can reduce the number of hot flashes you have during the day. Aim for 30 to 60 minutes of moderate aerobic exercise, such as walking or swimming, most days of the week. <p> Look for other ways to increase your physical activity, such as taking the stairs instead of the elevator or choosing a parking space at the back of the lot instead of up front. <p> Photo: Staircase, by drouu (sxc.hu)
- Eat healthy: <p> Crashing blood sugar levels can trigger hot flashes. Avoid eating foods high in sugar and white flour, as these cause your blood sugar to rise and fall quickly. A healthy, low-fat diet filled with fruit, vegetables, beans, whole grains, and lean proteins (such as fish and chicken) can help reduce your hot flashes over time. <p> Avoid eating spicy foods, which trigger hot flashes. <p> Photo: Vegetarian meal, by cdpayne (sxc.hu
- Eat soy foods: <p> Soy contains phytoestrogens, substances that are processed and used by the body as if they were natural estrogen. As hot flashes are due to low estrogen levels, eating foods that contain soy can be an excellent way to reduce or prevent them. <p> Photo: Tahu Tofu, photographed by Tondo Susanto (sxc.hu - u8mealive)
- Increase your Vitamin E: <p> Research shows increasing your vitamin E intake to approximately 800 I.U. per day can help reduce your hot flashes. <p> Good sources of vitamin E include sunflower seeds, almonds, tomatoes, broccoli, kiwi, olives and spinach. Alternatively, you can ask your doctor or pharmacist to help you choose a vitamin E supplement that is right for you. <p> Photo: Vitamin E capsules (morguefile.com keyseeker)
- Limit caffeine:<p> Caffeine raises your heart rate and blood pressure, which can trigger hot flashes. <p> Limit yourself to one cup of regular coffee or tea each day. If you want more, switch to decaffeinated for the rest of the day. <p> Photo: Coffee, by anya-anya (sxc.hu)
- Limit alcohol: <p> Alcohol increases estrogen levels in the body. After the initial surge, the levels begin to fall off dramatically. This sudden rise and fall can trigger hot flashes. <p> Limit your alcohol intake and do not drink when you are stressed. <p> Photo: Red wine, by Mateusz Stachowski (sxc.hu Mattox)
- Lower the water temperature: <p> Raising your body temperature can lead to hot flashes. Avoid taking hot showers or soaking in a hot tub. While at the gym, avoid using the whirlpool or sauna and opt to swim in an unheated pool.<p> Photo: Shower, by Csaba J. Szabo (sxc.hu Exian)
- Quit smoking:<p> Smoking lowers estrogen levels in the body, which increases hot flashes. If you smoke, talk to your doctor about the best way to quit. <p> Photo by ninja dave (sxc.hu)
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