How to cope with hot flashes during menopause.

Applying breathing therapy, changing your diet, and creating a comfortable living environment can help menopausal women reduce hot flashes.

According to Assoc. Prof. Dr. Luu Thi Hong, Deputy Director of the Obstetrics and Gynecology Center, Tam Anh General Hospital, Hanoi , hot flashes are a phenomenon experienced by women entering menopause due to a decrease in hormones. This prolonged condition increases the risk of cardiovascular disease, osteoporosis, and reduced bone density in the neck and spine. In addition to using supportive medications, women can reduce hot flashes using the following methods.

Create a cool and airy living environment.

Hot flashes are characterized by a sudden increase in body temperature. Women can try several ways to cool down during hot flashes, such as drinking cool water, wiping with a wet towel, and wearing light, comfortable clothing. Women should also choose well-ventilated living and working environments to avoid feeling stuffy.

Learn to stay calm and live positively.

Women should cultivate a calm demeanor in the face of any problem, combined with relaxation techniques such as meditation and yoga. This will reduce the activity of the sympathetic nervous system, which is heightened by the erratic levels of the three hormones (estrogen, progesterone, and testosterone). Performing moderate exercise helps improve effectiveness and reduce menopausal hot flashes. The exercise space can be enhanced with essential oils or scented candles to contribute to a relaxed state of mind.

Living a happy and calm life can help reduce hot flashes in menopausal women. Photo: Freepik — Living a happy and calm life can help reduce hot flashes in menopausal women. Photo: *Freepik*

Apply breathing therapy.

Women can manage hot flashes by practicing breathing exercises. Each inhale and exhale should last about 10 seconds, repeated continuously for 15 minutes, and done twice a day for significant results. Applying breathing therapy also helps reduce stress and improve blood circulation.

Make appropriate dietary changes.

The process of digesting food generates heat. The more food the body consumes, the more heat is generated. To minimize this, women should divide their meals into smaller portions throughout the day, instead of focusing on the usual three main meals. Additionally, women should limit foods and drinks that are considered "heating" in nature, such as alcohol, caffeine, and spicy or sour foods.

Maintain a healthy weight.

Obese women with a high body mass index (BMI) often experience hot flashes more frequently than those who are thin or have a healthy weight. Women should increase their fiber and mineral intake, limit fatty foods, and combine this with daily exercise to maintain a balanced physique.

Hanh Giang

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