Best Solutions to Hot Flashes

Although hormone therapy can be both effective, medically necessary, and anti-aging as well as handling hot flashes, it is not for all women as they become perimenopausal and menopause. Other prescription medications are very helpful, but many women can benefit from safe lifestyle interventions. Hot flashes can be one of the most uncomfortable symptoms of menopause, and many women seek ways to manage them. While some lifestyle modifications and interventions have shown promise, the evidence supporting their effectiveness varies. Here’s a rundown of what you need to know about managing hot flashes:

Some Stuff Gets Great Press, but Minimal Evidence for These Techniques, And Other Solutions are Better

Cooling Techniques: Embr Wave
Cooling devices like the Embr Wave are marketed for hot flash relief, but the evidence supporting their effectiveness is minimal.

Avoiding Triggers: Spicy Foods, Alcohol, Caffeine, Hot Liquids
While it’s commonly recommended to avoid these triggers, the studies backing this advice are weak. Everyone’s experience with hot flash triggers can be different, so it may be worth noting your specific triggers.

Exercise and Yoga Overall Health Benefits but Limited Impact on Hot Flashes
Exercise and yoga offer numerous health benefits, from improving cardiovascular health to enhancing mental well-being. However, their direct impact on reducing hot flashes is unfortunately less clear.

Modest Research Evidence For Dietary Modification
Adjusting your diet can have some benefits, but the research is modest. Incorporating a balanced diet rich in fruits, vegetables, and whole grains is generally beneficial for overall health and may help manage menopause symptoms to some extent.

Weight Loss is Powerful for Reducing Hot Flashes
Weight loss is one of the most effective ways to decrease hot flashes. However, a new study suggests that symptoms may rebound after stopping weight loss medication, indicating the importance of sustainable weight management strategies.

Mind-Body Techniques

Cognitive-Behavioral Therapy (CBT)
CBT has been shown to help manage hot flashes by addressing the psychological aspects and providing coping strategies.

Mindfulness-Based Interventions
Practices like mindfulness and meditation can help reduce stress and improve overall well-being, which may indirectly help manage hot flashes.

Chronotherapy

Bright Light therapy, also known as chronotherapy when combined with specifically awake therapy, has mostly been studied for depression and seasonal affective disorders (SAD) and found to be effective for both. Sleep improvement with light and wakefulness treatments works. To the extent that light therapy would improve sleep secondary to hot flashes, it would improve overall health and mood in women with hot flashes. Chronic pain syndromes, such as chronic back pain, have also been treated with light therapy with some success. The therapy can be as simple as spending some extra time outdoors on a sunny day, or as complex as light shined on the ear drum for specific amounts of time per day.

Clinical Hypnosis
Hypnosis has shown some promise in reducing the frequency and severity of hot flashes.

Paced Respiration and Relaxation
Despite being popular recommendations, these techniques are not well-supported by research for hot flash relief.

Dietary Supplements

Minimal Research

• Soy Foods and Extracts: Some women find relief with soy foods, extracts, or metabolites like Equo, but the research evidence is minimal.
• Herbal therapies, this is best discussed with your health provider and find out what formulas are both safe and effective for you, many have anti-inflammatory and heart health benefits that may not address all menopause symptoms but are still going to be effective. .

Acupuncture

While some women report relief from hot flashes with acupuncture, the scientific evidence supporting its effectiveness is mixed.

Conclusion

Managing hot flashes can be challenging, and what works can vary greatly from one person to another. While some lifestyle changes and interventions may provide relief, their effectiveness can be modest. Prescription medications remain a reliable option for many, but it’s essential to consult with a healthcare provider to determine the best approach for your individual needs.

Come in for evaluation.