1. Stand in a Swimming PoolParks and gyms have their pools open for summer, and most are kept at 78-82°F. This is cooler than your average body temperature, and when you are standing in cool water, the water itself draws body heat away from you. I found that I never had a flash while in the pool. If I stayed in the cool water of the pool for half an hour, the effect lasted about two hours longer, which was a great way to be temporarily hot flash free.
2. Get Some Cool Sleep - Cotton, Cool Water, Chillows
If you have night sweats, try wearing wicking pajamas or nightgowns, and using only cotton sheets. Synthetic fabrics and sleep don't mix well if you're having hot flashes. Try a cool shower, or a glass of cool water just before bed. Get a Chillow to cool your pillow - it's like a small waterbed for your head. It is a water-filled cushion that soaks your hot flash away. Turn the Chillow vertically, to cool your back and head as you fall asleep.
3. Just Cool It, Inside and OutIf you have control of the thermostat, turn it down, especially at night. A cooler bedroom can help you cut down on night sweats. Use a ceiling fan or small personal fan to keep the air around you moving. During the daytime, if you're at home and don't care how foolish you may look, just open your freezer, grab a bag of frozen veggies, and put them right on your hottest area.
4. Drink a Cool OneKeep ice-cold water nearby, and when you feel a hot flash coming on, drink up. The feeling of cold water flowing inside you will bring relief, and the coolness of the water will actually help lessen the severity of a flash. If you're in chemotherapy, be sure to have at least 8 eight-ounce servings of fluids (for a total of 64 ounces of water or fluids per day), to stay well hydrated.
5. Wipe Out Hot FlashesHere's a portable solution for hot flashes: Keep a package of baby wipes and a fan nearby. When a hot flash warms you up, use the baby wipe to moisten your face and neck, or wherever else you typically feel the heat. Use the fan to push air at your moistened skin, to produce evaporative cooling. If you can't take electric fan with you, use a paper fan, which does the trick just as well.
6. Diet and ExerciseEat soy-based foods or dishes with plant-based phytoestrogens, to cut down on hot flashes. Some good examples are tofu, tempeh, soy milk, soy nuts, lentils, chickpeas, celery, carrots, and grains. Soy supplements are not as effective as dietary soy, in reducing hot flashes. Get some exercise at least three hours per week to raise your endorphine levels. Endorphines drop during a hot flash, so elevating those will help moderate your hot flash symptoms.
8. Don't Squeeze the TriggerSome common things, many of which are under your control, can trigger hot flashes.
Cut back or eliminate these triggers:
- spicy foods
- diet pills
- hot tubs
- hot showers
- hot food
- hot bed
- hot room