menopause masterclass

What are hot flashes and how can I reduce them?

March 21, 2024

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If you're navigating menopause, you're likely familiar with hot flashes. In our Menopause Masterclass, Dr. Joy'El Ballard shared her expert tips on reducing these often challenging symptoms.

Quick Guide to Reducing Hot Flashes

Hot flashes occur due to changes in the hypothalamus, our brain's temperature control center. Fluctuating estrogen levels and brain
chemical changes during menopause can trigger these symptoms.

Consider Hormone Replacement Therapy (HRT): HRT is one of the most effective treatments for hot flashes. It's important to discuss with your healthcare provider to weigh the benefits against personal health factors.

More Tips For Managing Hot Flashes:

Diet: Be mindful of food and drink that may trigger hot flashes, such as alcohol, caffeine, and high-sugar foods. Reducing these can decrease the frequency and intensity of hot flashes.

Exercise Regularly: Engaging in regular physical activity can help reduce hot flash occurrences.

Manage Stress: High stress can exacerbate hot flashes. Adopting stress management techniques like deep breathing, yoga, or meditation can be beneficial.

Natural Supplements For Menopause

Supplements like black cohosh, ashwagandha, and Relizen may offer relief. Responses vary individually, so it might take some experimentation to find what works for you.

How To Get Immediate Relief From Hot Flashes:

Keep cool water or ice nearby for quick cooling.

Dress in layers for easy adjustment during a hot flash.

Practice deep breathing exercises to calm your body.

Consider alternative therapies like acupuncture.

Stay Informed and Flexible: Hot flashes can be managed with a combination of treatments and lifestyle adjustments. Stay open to trying different methods and find what works best for you.

For a deeper dive into managing menopause symptoms, including hot flashes, explore our full Menopause Masterclass series.

Disclaimer: This content is for educational purposes and is not a substitute for professional medical advice. Always consult with a healthcare provider for personalized guidance.

For more on Dr. Ballard:



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