Managing Hot Flashes: a Few Lifestyle Choices

Daytime Clothing

  • Wear layers that you can easily add or remove throughout the day.

  • Choose natural, breathable fibers, such as:

    • Linen

    • Cotton

    • Lightweight wool (if it doesn't feel too warm for you)

  • Try to avoid synthetic fabrics like polyester and other materials that don't breathe well, as they can trap heat.

Nighttime Bedding & Sleepwear

  • Stick with natural fibers for sleepwear:

    • Cotton (best choice)

    • Bamboo is also a good option.

  • Your duvet may be not be quite right if you're experiencing night sweats. Perhaps it is heavy. Perhaps it is not breathable.

  • Instead, use lightweight, layered bedding, such as:

    • A lightweight sheet of natural fiber

    • A light wool blanket

    • A cotton quilt

    • A lightweight duvet

  • Layering makes it easier to adjust your temperature during the night.

 

During a Hot Flash

When you first notice the signs of a hot flash, try to interrupt it before it builds:

  1. Notice the early sensation:

    • "I'm feeling a little prickly."

    • "I'm starting to get warm."

  2. Respond calmly:

    • Take a drink of cold or cool water.

    • Take several slow, deep breaths.

    • Consciously relax your body and nervous system.

    • Do a brief mindfulness exercise or mini meditation.

The goal is to prevent the body's stress response from escalating the hot flash.

Helpful Inner Dialogue

Instead of:

"Oh no! I'm sweating! Everyone will notice! My mascara is going to run!"

Try:

"I'm noticing I'm getting a little warm. This will pass. I'll have some water, breathe, and let my body settle."

 

Cooling Herbal Teas

These herbs can be enjoyed hot or iced to help you feel cooler:

  • Peppermint (careful with this one if you have heartburn)

  • Green tea (also contains compounds associated with cancer-protective benefits)

  • Hibiscus

  • Lemongrass

  • Rosehip

Tip: A lightly brewed tea served over ice can be especially refreshing and may help cool the body gently.