If you’ve ever been perimenopausal, you’re probably no stranger to hot flashes, a symptom dreaded by women over the age of 40.
Hot flashes are uncomfortable, inconvenient, and at times, unsightly.
And while premenopausal and menopausal symptoms are unwelcome any time of year, hot flashes can really ramp up during the summer, making it that much more challenging to cool them down.
Here are a few tips to help you cool your hot flashes on the hottest of summer days.
1. Wear wicking fabrics
Wool, Bamboo, and Coolmax are some of the best fabrics you can wear to help cool down your hot flashes because they wick moisture, meaning sweat. Consider the fabrics with which sports clothes are made, especially when going to bed.
We like Cool Jams for night and Yala Designs, which are great for day or bedtime.
2. Drink icy beverages
Lowering your body’s core temperature is a quick way to cool down, and one of the easiest ways to do it is by drinking ice-cold beverages.
Water is always best, but fresh lemonade or unsweetened, decaffeinated iced tea are great options as well.
If you’ll be out of the house, fill up an insulated cup with ice and your drink of choice to help you beat the heat on the go.
3. Use frozen washcloths
Throw a couple of damp washcloths in the freezer for a few hours and use them to drape over your forehead or the back of your neck when a hot flash hits. It will feel refreshing and help cool your body down quickly.
You could even pack one in an insulated lunch bag or cooler if you’re going to be outdoors, like at the beach or a BBQ.
Also read: When missed periods may mean menopause
4. Eat more soy
Research has shown that consuming more soy such as soy milk, tofu, edamame, etc., can help prevent hot flashes. This is because soy is well known for its ability to mimic estrogen.
Make sure you speak with your physician to ensure that you don’t consume too much since overconsumption of soy can have negative effects.
5. Use relaxation techniques
Understandingly, hot flashes can cause some anxiety, which in turn can make the hot flash more intense and long-lasting.
Use techniques such as deep breathing and short meditations to ease your anxiety. While these techniques are known to help people relax, you may also find something else that works well for you, such as listening to music or wave sounds.
6. Avoid triggers
If you’ve been having hot flashes for a while, you may have noticed that certain things seem to instigate them.
Spicy foods, alcohol, and caffeine are a few common culprits, all of which you may consume more of during the summer months when we usually attend outdoor social gatherings and events.
Consider moderating your consumption of these foods and drinks, and instead, eat plenty of cooling foods such as raw veggies and fruits and drink plenty of water to balance it all out.