5 ways to deal with menopausal hot flashes

Hot flashes during menopause can be reduced through cardio exercises, yoga, weightlifting, and meditation.

Menopause causes women to experience hot flashes and night sweats. This symptom, known as vasomotor symptoms, is related to the dilation of blood vessels and occurs in over 80% of women.

Typically, women are advised to use estrogen supplements and some antidepressants. In addition, several natural methods can also help manage these conditions.

Cardio exercises

Cardiovascular exercises can also be beneficial during menopause due to improvements in overall health. One study showed that women who maintained an exercise routine for 16 weeks experienced fewer hot flashes than women who did not exercise.

High-intensity interval training (HIIT), alternating periods of intense and gentle exercise, can also help combat vasomotor symptoms. This is because these exercises train the body to react more quickly to the dilation and constriction of blood vessels, helping to reduce heat rapidly. In addition, HIIT increases body temperature, helping the hypothalamus (a part of the brain) learn to respond better to sudden and drastic temperature changes.

Yoga and meditation

Night sweats can make it difficult for women to get a good night's sleep. Yoga may improve this. A study published in June 2022 in the Journal of Nursing & Health Science showed that women who practiced yoga for 20 weeks had better sleep, reduced stress, and fewer symptoms of depression.

Meditation can also help reduce the number of nighttime hot flashes, according to a study published in the journal Menopause . Meditation can help activate the parasympathetic nervous system to enter a state of relaxation.

Yoga and meditation exercises can help the body adapt better to hot flashes. (Image: Freepik) — Yoga and meditation exercises can help the body adapt better to hot flashes. (Image: *Freepik)*

Weightlifting

In a study published in 2019 in the medical journal Maturitas , women who lifted weights and built muscle three times a week experienced nearly 50% fewer hot flashes after 15 weeks.

Eat more soybeans.

Soybeans contain isoflavones, a type of plant estrogen. Among them is daidzein, which is converted into equol by gut bacteria, and has been shown to help reduce the severity and frequency of hot flashes.

A study published in 2021 showed that women who ate an extra half cup of cooked soybeans experienced a 79% reduction in hot flashes. They followed a vegan, low-fat diet daily for 12 weeks. The majority no longer experienced moderate to severe hot flashes.

Use Gastrodia elata

People can use Gastrodia elata extract, an herb with estrogen-like properties. This herb helps reduce the number and severity of hot flashes in menopausal women. However, women should consult their doctor before using it due to potential side effects and interactions with other herbs.

Chile (According to Everyday Health )

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