Hot Flushes Cool Tips

“Wear layers of clothing made from light,
breathable fabrics, removing a layer or two when you’re hot
and replacing them when you’re cooler”.1

Umbrella
What may the Hot Flushes Cool Tips Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Hot Flashes/Flushes
  • Hot Flashes/Flushes Cool Tips
  • Tips for Dealing With Hot Flashes/Flushes

Triggers

What are some hot flush triggers to avoid?

In Avoiding Hot Flash Triggers the (United States) Breastcancer.org identify stress and other common hot flash triggers including:

  • “Alcohol and caffeine
  • Hot food (either in terms of temperature, spiciness, or both)
  • Hot weather
  • A warm room or bedroom
  • Hot tubs, hot showers or saunas
  • Smoking
  • Diet pills”.2

Triggers Diary

Can a triggers diary help?

In Hot Flashes: What Can I Do? the (United States) National Institute on Aging elaborate on:

“Try to take note of what triggers your hot flashes and how much they bother you. This can help you make better decisions about managing your symptoms”.3

Stress

What is the association between stress and hot flushes?

In Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Stress the (Australian) Jean Hailes for Women’s Health (JH) elaborate 0n:

“For some women, stressful situations can make hot flushes worse. Reducing stress and using mind-body techniques can help.

Cognitive behavioural therapy (CBT) has been shown to be effective in managing hot flushes and night sweats. While CBT doesn’t usually reduce the frequency of hot flushes, it can reduce their impact.

There is some evidence that breathing and relaxation techniques can help you manage the impact of hot flushes.

Yoga has also been shown to be a safe and effective way to reduce menopausal symptoms, including hot flushes”.4

Dressing

What are some cool tips for dressing?

In Treating Hot Flashes the North American Menopause Society’s (NAMS) Lifestyle Changes include:

“Wear layers of clothing made from light, breathable fabrics, removing a layer or two when you’re hot and replacing them when you’re cooler. Cooling products, including sprays, gels, and the Chillow pillow may be helpful”.5

In Preparing for and Dealing With Hot Flashes Breastcancer.org’s cool tips include:

  • “Dress in layers, so you can peel off one layer after another as you get warmer
  • Don’t wear wool, don’t wear synthetics, and be wary of silk. That leaves cotton, linen, rayon, and more cotton. (Look at the bright side: You’ll save on cleaning bills, and you can stop worrying about moths.)
  • Avoid turtlenecks. Stick to open-neck shirts”.6

Other Tips

What are some other cool tips?

In Preparing for and Dealing With Hot Flashes Breastcancer.org’s other cool tips include:


Hot Flushes Cool Tips

  • “Keep ice water nearby that you can sip to cool down your insides
  • Where possible, lower the thermostat. Maybe it’s time for a decent air conditioner or a ceiling fan. Or maybe you’d prefer one of those little hand-held battery-operated fans or the foldable kind you flutter in front of your face. You can find perfectly adequate paper fans for about a dollar
  • Wear cotton pajamas or a nightgown. If you perspire a lot at night, your nightclothes are easier to change than the sheets
  • Use cotton sheets only, not synthetics
  • Get a bigger bed if you and your partner are on different heat planets but you still want to stay in close orbit
  • Take a cool shower before bed
  • During humid seasons, get a good dehumidifier for the bedroom
  • Pace yourself with the multitasking”.7

Hot Flushes Cool TipsFreezer

What is a cool tip for hot flushes at home or in the supermarket?

In Preparing for and Dealing With Hot Flashes another a cool tip from Breastcancer.org is:

  • “Use your freezer liberally. Some women find it helpful to open the freezer at home (or in the supermarket) and stick their head in when a hot flash hits”.8

Meetings

What is another cool tip for hot flushes, outside the freezer?

In Preparing for and Dealing With Hot Flashes another cool tip from Breastcancer.org is:

  • “Arrive at meetings or other events early so that you can get the coolest seat”.9

Health Care Provider

What if I would like help with my hot flushes?

If you would like help with your hot flushes, it may be in your best interest to choose to talk to your health care provider about this. Together you can discuss your options and if required, agree on who may be the most appropriate health care provider to help you.

Health Topics A-Z

Where may I find Health Topics related to Hot Flushes Cool Tips?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

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New or Updated

  1. Avoiding Hot Flash Triggers
  2. Hot Flashes
  3. Hot Flashes
  4. Hot Flashes: What Can I Do? [+ Video: What Are the Signs and Symptoms of Menopause?]
  5. How To Find Relief for Hot Flashes At Night
  6. Learning To Cope With Hot Flashes
  7. Mayo Clinic Minute: Help With Hot Flashes Due To Menopause [+ Video Courtesy: Mayo Clinic News Network]
  8. Mayo Clinic Minute: How Lifestyle Changes May Help Manage Menopause Symptoms [+ Video Courtesy: Mayo Clinic News Network]
  9. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Symptom Tracker
  10. Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
  11. Menopause Preparedness Toolkit Video Series: Treating Vasomotor Symptoms of Menopause
  12. Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause
  13. Menopause Preparedness Toolkit Video Series: Mindfulness & Wellbeing During the Menopause Transition
  14. National Center for Complementary and Integrative Health: Herbs At A Glance
  15. Menopause Preparedness Toolkit: A Woman’s Empowerment Guide
  16. National Center for Complementary and Integrative Health: Menopausal Symptoms In Depth
  17. National Center for Complementary and Integrative Health: Natural Doesn’t Necessarily Mean Safer, or Better
  18. Preparing for and Dealing With Hot Flashes
  19. Relaxation and Stress Reduction To Reduce Hot Flashes
  20. Tips To Help Manage Menopause Symptoms
  21. Using Natural Therapies In the Menopause Transition – Webinar
  22. Video Series-2022: Hormone Therapy: Understanding the Risks and Benefits
  23. Video Series-2022: Perimenopause, Signs, Symptom, and Solutions
  24. What Can I Do To Help With Hot Flashes?
  25. What Everyone Should Know About Menopause Symptoms

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Treating Hot Flashes: Lifestyle Changes. 2015:1. North American Menopause Society https://www.menopause.org/docs/default-source/2015/mn-hot-flashes.pdf Accessed: 12 February 2023
  2. Managing Your Symptoms: Managing Hot Flushes and Night Sweats – Stress. Last Updated: 20 September 2022 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/managing-your-symptoms Accessed: 12 February 2023
  3. Hot Flashes: What Can I Do? Content Reviewed: 30 September 2021. National Institute on Aging https://www.nia.nih.gov/health/hot-flashes-what-can-i-do Accessed: 12 February 2023
  4. Treating Hot Flashes: Lifestyle Changes. 2015:1. North American Menopause Society https://www.menopause.org/docs/default-source/2015/mn-hot-flashes.pdf Accessed: 12 February 2023
  5. Avoiding Hot Flash Triggers. Last Updated on: 01 February 2022. Breastcancer.org https://www.breastcancer.org/tips/menopausal/treat/hot-flashes/managing/triggers Accessed: 12 February 2023
  6. Preparing for and Dealing With Hot Flashes. Last Updated on: 01 February 2022. Breastcancer.org https://www.breastcancer.org/tips/menopausal/treat/hot-flashes/managing/prepare Accessed: 12 February 2023
  7. Preparing for and Dealing With Hot Flashes. Last Updated on: 01 February 2022. Breastcancer.org https://www.breastcancer.org/tips/menopausal/treat/hot-flashes/managing/prepare Accessed: 12 February 2023
  8. Preparing for and Dealing With Hot Flashes. Last Updated on: 01 February 2022. Breastcancer.org https://www.breastcancer.org/tips/menopausal/treat/hot-flashes/managing/prepare Accessed: 12 February 2023
  9. Preparing for and Dealing With Hot Flashes. Last Updated on: 01 February 2022. Breastcancer.org https://www.breastcancer.org/tips/menopausal/treat/hot-flashes/managing/prepare Accessed: 12 February 2023
Topic Last Updated: 12 February 2023 – Topic Last Reviewed: 12 February 2023

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