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5 Ways to Manage Menopausal Hot Flashes

5 Ways to Manage Menopausal Hot Flashes

As many as 75% of women experience hot flashes during menopause, making it the most common symptom of the time of life when they stop being fertile. A sudden, brief, intense increase in your body temperature is uncomfortable. In the majority of cases, hot flashes last for two years or less — and, fortunately, there are effective ways to manage them. 

At BodyLogicMD in Glastonbury, Connecticut, Dr. Anita Petruzzelli and her staff know hot flashes can disrupt your life. We can offer bioidentical hormone replacement therapy, which may help. But, there are also some lifestyle changes that can make you feel more comfortable. 

The hot flash explained

The period of time leading up to menopause is called perimenopause, and that’s when most women have hot flashes. They are one of the most recognizable symptoms of menopause. 

You feel intensely hot, even if you’re not in the sun or near a heater or other source of heat outside your body. Some women continue to have hot flashes for a few months, and in rare cases even a years, after reaching menopause. 

You may experience a hot flash slowly, or it can happen suddenly. You may have: 

Hot flashes vary among women. They may be short, long, mild, or severe. A hot flash can last as long as 10 minutes, but most are closer to four minutes. Some women have several hot flashes in a day; others have a few each week, or only rarely. 

Although hot flashes seem random, they may have triggers. Common triggers include: 

Other symptoms of menopause include night sweats, insomnia, mood swings, and thinning hair. 

How to deal with hot flashes

If you have hot flashes, you’re probably going to experience them to some degree, but there are ways to ease the symptoms, such as:

1. Minding your diet

A balanced, nutritious diet is crucial, regardless of your age or health status, but it can also help you maintain a healthy weight and lower the risk of hot flashes. A portion-controlled diet that includes plenty of fruits and vegetables can help ease the symptoms of menopause. 

2. Moving your body

Exercise is an important element of good overall health, benefiting your body, mind, and mood. We can help you develop an appropriate exercise routine that includes some cardio, resistance training, aerobic exercise, and flexibility exercises. 

3. Turning down the thermostat

Sleeping in a cool room can help. Making your home a comfortable temperature can help. Loose, comfortable sleeping clothes, a cooling pillow, and cotton sheetscan also help. 

4. Quitting smoking 

You already know smoking is bad for you. It increases your risk of developing a host of medical conditions. Quitting may seem more attractive if it can help you have fewer, less intense hot flashes! 

5. Considering medication

Bioidentical hormone replacement therapy isn’t appropriate for everyone, but if your hot flashes are affecting your daily life and making you miserable, there’s a good chance Dr. Petruzzelli can help. Call or message to schedule your appointment today. 

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