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5 Tips for Reducing Hot Flashes

5 Tips for Reducing Hot Flashes

By far the most frequent question we get about menopause is… how can I reduce menopausal hot flashes?

Despite what your friends have said or what you’ve seen on TV, there ARE effective and research-based ways to reduce hot flashes.

Hallelujah.

Here are several ways to reduce hot flashes and get back to feeling like the best version of yourself:

Avoid Hot Flash Triggers

Certain foods and lifestyle choices worsen hot flashes:

  • Consuming hot water
  • Spicy foods
  • Caffeine
  • Alcohol
  • High sugar intake
  • Smoking
  • Wearing tight clothes
  • Heat
  • Stress

Did you unconsciously (or consciously) skip over bullet #3 (caffeine)? Don’t shoot the messenger! We’re not saying to never have coffee again. Simply notice if it increases your symptoms. If so, try decreasing your coffee intake or switching coffee out for a lower caffeine drink like Matcha green tea.

Reduce Stress Levels

It’s key to actively manage stress, as stress has been shown to increase perimenopause symptoms. Lowering stress levels = decreased hot flashes, better sleep, and a balanced mood.

Ways to reduce stress include meditation, yoga, journaling, acupuncture, massage, and deep breathing. Even just a few minutes of mindfulness a day can make a world of a difference.

Exercise

Regular movement helps reduce stress, improve mood, focus, prevent hot flashes, and can help with weight management. The best type of exercise for you is the type you enjoy… so that you’ll actually do it! If you hate HIIT, try yoga. Dread spinning? Try a dance class. Find a way that you love to move and aim to do it for at least 20 minutes a day and 5 times a week.

Hormone Replacement Therapy (HRT)

HRT is a safe and effective treatment for hot flashes and other perimenopausal symptoms when prescribed properly. If you are interested in exploring this option, speak with your doctor or nurse practitioner so that they can evaluate if HRT is a good choice for you.

HRT can be prescribed in a variety of ways:

  • Estrogen only
    • Typically only prescribed for women without uteruses.
    • Estrogen can be given in many forms, including pills, patches, implants, and creams.
    • Estrogen can help reduce hot flashes and night sweats, improve vaginal dryness, and reduce the risk of osteoporosis (which is a disease that weakens the bones).
  • Combined HRT (estrogen + progestins)
    • Typically prescribed for women with uteruses.
    • Estrogen-only treatment increases the risk of developing endometrial cancer, so progestin is given as well to protect the endometrium (the lining of the uterus) and reduce this risk.
    • Typically prescribed in a combo pill or patch.

ByeBye.HotFlashes

ByeBye.HotFlashes is a fast-acting hot flash extinguisher. Because you can’t eliminate stress completely or avoid all hot flash triggers, ByeBye.HotFlashes is here to save the day.

Here are 4 evidence-based ingredients to say ‘goodbye’ to your hot flashes, fast:

Sage

Sage is the key ingredient in ByeBye.HotFlashes. Sublingual (under the tongue) sage acts quickly to cool hot flashes, reduce sweating and over time, decrease the frequency of hot flashes, improve sleep, mood and memory.

Black Cohosh

Black cohosh treats menopausal symptoms such as hot flashes, night sweats, insomnia, vaginal dryness, irritability, palpitations and headaches.

Soybean

Soybean reduces hot flash frequency, decreases osteoporosis and cardiovascular risk which increase in menopause.

Peppermint

Peppermint cools body temperature, reduces bloating, keeps your breath fresh.

Be Balanced. Be bold. Be you.

ESSENTIAL TAKEAWAYS

Lowering stress levels = decreased hot flashes, better sleep, and a balanced mood.

Regular movement helps reduce stress, improve mood, focus, prevent hot flashes, and can help with weight management.

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