I am 62 years old and being taken off HRT. What is the best way to deal with the hot flashes and night sweats? I am waking up 2 or three times a night to throw off covers or put them back on.
I am 62 years old and being taken off HRT. What is the best way to deal with the hot flashes and night sweats? I am waking up 2 or three times a night to throw off covers or put them back on.
0 Answers
Staness Jonekos wrote on :
Hot flashes can usually be reduced or eliminated completely with lifestyle changes, nonprescription remedies, and prescription non-hormonal therapies.
Common non-hormonal prescription options to consider: Gabapentin, antidepressants, Clonidine.
Alternative and complementary options:
–Black cohosh: Remifemin is a popular standardized brand.
–Soy in the form of food products. Plant estrogens, such as isoflavones, are thought to have weak estrogen-like effects that may reduce hot flashes. Isoflavones can be found in soy foods as well as whole grains and beans.
–Evening primrose oil is another botanical that is often used to treat hot flashes, although there is no scientific evidence to support this. Side effects include nausea, diarrhea, and blood clots. Many women with other conditions, such as seizures, those on blood-thinning drugs, or those with schizophrenia, should not take evening primrose oil.
–Flaxseed. Although there is no scientific evidence to support using flaxseed, it is thought to decrease the symptoms of menopause, particularly irritability and mood swings. Also known as linseed, flaxseed is available in both whole seed and seed oil forms.
Lifestyle options:
-Maintain a healthy body weight. Extra weight acts as insulation resulting in a higher body core temperature and more hot flashes.
-Donât smoke. Cigarette smoking is associated with an increased number and severity of hot flashes.
-Exercise regularly. Daily exercise is associated with a decreased number of hot flashes whereas a low level of physical activity is associated with an increased number. However, also note that strenuous exercise has been shown to trigger hot flashes in symptomatic, unconditioned women.
-Eat healthy. Choose a diet that is high in grain products, vegetables, and fruits, and low in saturated fats and cholesterol. consume lean proteins, low to medium glycemic carbs and healthy fats.
To prevent hot flashes, avoid these triggers:
Stress
Caffeine
Alcohol
Spicy foods
Tight clothing
Heat
Cigarette smoke
Other things you can do:
–Stay cool. Keep your bedroom cool at night. Use fans during the day. Wear light layers of clothes.
–Try deep, slow abdominal breathing (6 to 8 breaths per minute). Practice deep breathing for 15 minutes in the morning, 15 minutes in the evening, and at the onset of hot flashes. Adding guided imagery to these breathing techniques can be very helpful.
–Wear socks to bed (lowers central body temperature).
–Acupuncture
Please discuss these options with your practitioner, there is no need to suffer from hot flashes now.