Vim & Vigor - Summer 2018 - Gwinnett Medical Center - 7

BY THE
Triggers

Hot flashes happen more often
in warm temperatures and at night. But
certain foods, drinks or situations can
also be triggers.
"For instance, stressful situations
can trigger a hot flash," says Warren.
"In addition, hot beverages, caffeine,
spicy foods or drinking alcohol can be
triggers. Alcohol also interferes with
sleep quality, contributing to disrupted
sleep and night sweats."
Conversely, getting regular exercise
may help minimize hot flashes.
Triggers can vary, so Warren
recommends keeping a journal to
remember what yours are. And,
while you can't always avoid stressful
situations, paying attention to your
diet and incorporating stress reduction
techniques into your daily life can be
helpful. "Meditation, mindfulness and
deep breathing can help build habits that
alleviate hot flashes," says Warren.

Be Prepared

With hot flashes, many women
make small adjustments that can have
big results in keeping them comfortable.
A little preparation can go a long way
to help minimize the duration and
intensity of a hot flash.
"Wear loose, natural-fiber clothing,
in layers," says Warren. "Then it's easy
to slip off a layer to feel cooler right
away." She also recommends:
3 Do not smoke.
3 Eat smaller, more frequent, healthy
meals so you're not generating heat
digesting large amounts of food.
3 Carry a small fan or spray bottle
of water.
3 Have ice water on hand (and
stay hydrated).

3 Sleep and exercise under a

ceiling fan.
3 Switch your bedding to several
light covers.
3 Adjust the temperature in your
home or office.
3 Lower your bedroom's
nighttime temperature.

Immediate Relief
Techniques

"Sometimes hot flashes are
accompanied by heart palpitations,
irritability, or even panic," says Warren,
"so it's important to remind yourself
it's just a hot flash and will pass
very soon."
Here are some things you can do for
immediate relief:
3 Focus on your breath to calm and
center yourself.
3 Remove layers of clothing.
3 Drink something cool.
3Take a rest in the shade.
3 Put a cool cloth on your forehead
or the back of your neck.
3 Fan your face or spritz with cool
water-or both!
3Touch something cool.
3 Sleep with one leg outside
the covers.

Over-the-Counter
Options

There are a number of over-thecounter supplements to help with hot
flashes and with disturbed sleep. These
are not recommended for pregnant or
breastfeeding women. Ingredients to
alleviate hot flashes may include soy
isoflavones, flaxseed, vitamin E, yam
phytoestrogens and/or black cohosh.
Melatonin (3 mg or less) may help
with sleep.

NUMBERS

3 80%: percentage of menopausal
women who report hot flashes

3 1 in 3: number of pregnant

women who report experiencing
hot flashes
3 7 years: average time a
menopausal woman has hot flashes
Sources: Harvard Medical School; Today's
Parent; BabyCentre

WEBSITE

Need Help for
Hot Flashes?
Find a physician near you at
gwinnettmedicalgroup.com/
gpgproviders.

"In studies of supplements for hot
flashes, they perform no better than
a placebo," says Warren, "but some
patients do report good results." If you
plan to try a supplement, check with
your physician, as supplements may
interfere with other medications.
While it's important for women to
have regular checkups at any stage
of life, hot flashes can be caused by
something besides normal hormonal
fluctuations. So if you're having hot
flashes, tell your health care practitioner.
"When hot flashes are disruptive or
combine with other perimenopausal
symptoms, of course we can explore
prescription medications like hormone
replacement therapy," says Warren.
"With today's medical environment,
there's no need to suffer." ■

SUMME R 2018

7
http://www.gwinnettmedicalgroup.com/gpgproviders http://www.gwinnettmedicalgroup.com/gpgproviders
Table of Contents for the Digital Edition of Vim & Vigor - Summer 2018 - Gwinnett Medical Center
