(Published in the May 2008 issue of Menopause Flashes)
 As part of our “Change One Thing Challenge,” NAMS is encouraging women to choose one change, then make it part of their routine. We provide these simple suggestions for healthy habits or symptom solutions for a variety of topics. You're invited to simply choose one of our ideas and make a positive change. It’s that simple. And we guarantee it’ll be worth the effort.
Start with any one of the following five ways to fix a flash:
Cool down mild hot flashes with black cohosh. At least one supplement brand of this herb (Remifemin) has been found effective for reducing hot flashes in some studies. Some women taking two tablets (40 mg) per day for 8 to 12 weeks have reported noticeable improvements. However, not all studies on Remifemin are positive, and other types of black cohosh have not been found to be effective.
Want to do something about hot flashes? Take actions like:
- Dress in layers, use a fan, and sleep in a cool room.
- Exercise regularly. This reduces stress and promotes better, more restorative sleep.
- Breathe slowly, deeply, and from the abdomen. Try this “paced” respiration when a hot flash is starting
to “scare it away.”
- Wash your hands in cold water during or after a hot flash -- this will cool you down a bit.
- Put an ice pack under your pillow and when you wake with a hot flash, turn the pillow over to lie on the
cool side.
Dress for the occasion with hot flash sleepwear. With special nightgowns and pillowcases that pull moisture and perspiration away from the skin, women won’t be waking up freezing cold after a bout of night sweats.
For moderate to severe hot flashes, ask your clinician about low-dose, prescription hormone therapy. Literally hundreds of studies have proven that these government-approved pills and patches remain the most effective treatment for hot flashes. A short-term course of therapy could be just enough to control hot flashes while keeping any risks low.
Prescription antidepressants in the following dosages have also been shown to provide some relief for hot flashes: venlafaxine (Effexor; 25 to 150 mg/d), fluoxetine (Prozac; 20 mg/d for four weeks), and paroxetine (Paxil; 10 to 20 mg/d).
Read more about perimenopause and menopause symptom relief in the NAMS Menopause Guidebook and Early Menopause Guidebook. |