Science discovers surprising way to help reduce hot flashes in women

No medication, no specialist visits, women just need to listen to a recording every day and visualize cool air, hot flashes are reduced by more than half in just a few weeks.

Many women experience severe hot flashes when they enter menopause - Photo: FREEPIK

A gentle breeze, running water, or fresh mountain air are not only pleasant sounds, but visualizing them can actually help the body feel cooler. According to a new report published in the journal JAMA Network Open , self-hypnosis therapy that uses mental images of coolness can bring significant relief to women dealing with menopausal hot flashes.

In a clinical trial of 250 postmenopausal women, scientists found that self-hypnosis using guided audio recordings was significantly more effective at reducing symptoms than listening to white noise.

Although hypnosis has been proven effective before, older methods often require in-person visits with a specialist, said Gary Elkins, a clinical health psychologist at Baylor University. In contrast, this new trial allows women to perform the technique at home without direct assistance.

JoAnn Manson, an endocrinologist at Harvard Medical School, appreciates the move to make hypnosis more accessible.

Approximately 85% of women experience hot flashes during menopause, which can cause sleep disturbances and night sweats, significantly impacting their quality of life. Although hormone and non-hormonal therapies are now approved, many women prefer behavioral approaches to avoid medication.

The therapy used in the study guided listeners into a state of deep relaxation, combined with specific therapeutic suggestions and mental imagery. In stark contrast to the image of a swinging pendulum clock often seen in movies, participants listened to a short recording that helped them relax their bodies, imagining scenes that evoked a feeling of coolness and comfort, such as standing in the middle of a snowy mountain or breathing in fresh, cold air.

After six weeks of listening to daily recordings, the group using hypnotherapy recorded a 53% reduction in the frequency and severity of hot flashes, compared with a 41% reduction in the white noise group.

Notably, the effectiveness of this method also increased over time. At the 3-month follow-up, the reduction in the hypnosis group was up to 61%, while the control group was only 44%. This shows that when users have mastered the skill of self-hypnosis and maintain it, the health benefits will be sustainable and long-lasting.

In addition to relieving hot flashes, the trial also showed that the method improved sleep and reduced stress. Mr. Elkins said the overall quality of life of the women in the trial "improved significantly."

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Source: https://tuoitre.vn/khoa-hoc-phat-hien-cach-bat-ngo-giup-ha-con-boc-hoa-o-phu-nu-20251203202904855.htm