Applying breathing therapy, changing diet, and creating a comfortable living environment helps menopausal women reduce hot flashes.
According to Associate Professor, Doctor, Doctor, CKII Luu Thi Hong, Deputy Director of the Obstetrics and Gynecology Center, Tam Anh General Hospital, Hanoi , hot flashes are a phenomenon that women entering menopause experience due to hormonal decline. This prolonged condition increases the risk of cardiovascular disease, osteoporosis, and reduced bone density in the neck and spine... In addition to using supportive drugs, women can reduce hot flashes with the following measures.
Create a cool living environment
Hot flashes appear with the characteristic sign of a sudden increase in body temperature. Women can apply some ways to cool the body when having hot flashes such as: drinking cool water, wiping with wet towels, wearing light, comfortable clothes. Women should choose a well-ventilated living and working environment to avoid suffocation.
Learn to stay calm and stay positive
Women should train themselves to maintain a calm attitude towards all problems, combined with relaxation methods such as meditation, yoga... This will reduce the activity of the sympathetic nervous system which is increased by the irregularity of the three hormones (estrogen, progesterone, testosterone). Performing moderate exercises helps improve efficiency, limiting premenopausal hot flashes. The practice space can burn essential oils, scented candles... contributing to creating a relaxed spirit.
Living happily and calmly helps reduce hot flashes in menopausal women. Photo: Freepik
Apply breathing therapy
Women can control hot flashes by practicing breathing. Each inhale and exhale for about 10 seconds, repeated continuously for 15 minutes and applied twice a day will bring significant results. Applying breathing therapy also helps reduce stress and supports better blood circulation.
Change your diet accordingly
The process of digesting food will generate heat. When the body consumes a large amount of food, the heat generated is even higher. To minimize this, women should divide their meals into smaller meals throughout the day, instead of focusing on 3 main meals as usual. In addition, women should limit hot foods and drinks such as alcohol, caffeine, spicy foods, etc.
Good weight control
Women who are obese or have a high body mass index (BMI) often experience hot flashes more than thin or fit women. Women should supplement fiber and minerals, limit fatty foods, and combine daily exercise to maintain a balanced body shape.
Hanh Giang
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