Things You'll Need:
- Vitamins
- Cool water
- Cotton clothing
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Step 1
Eat a well-balanced, nutritious diet. Try to avoid processed foods as they contain many additives to enhance flavor. Stick to fresh, natural food such as vegetables, fruit and whole gains. Limit your red meat consumption as it has been shown to exacerbate hot flashes. Instead, opt for fish and poultry.
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Step 2
Take a multi-vitamin daily. Menopause and hot flashes can deplete your body of essential nutrients, particularly Vitamins B, C and E. Choose a multi-vitamin designed for menopausal women as it will contain higher dosages of those important vitamins.
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Step 3
Get active. Exercise for at least 30 minutes three to four times a week. It has been shown that regular exercise decreases the occurrence of hot flashes, particularly those that occur after eating.
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Step 4
Drink a glass of cool water if you experience hot flashes after eating. This will help to both cool your body temperature and re-hydrate you.
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Step 5
Wear layers of cotton clothing. Synthetic fabrics don't allow your skin to breathe and can trap heat next to your body. Instead, opt for lightweight, cotton clothing which is breathable. If you experience hot flashes, remove the top layers to help cool your body.
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Step 6
Breathe deeply and slowly. Evenly inhale as you count to five. Exhale at the same rate, again counting to five. This slow, measured breathing has been shown to stop and prevent hot flashes.
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Step 7
Avoid spicy foods, caffeine and alcohol. All have been shown to trigger hot flashes in women.
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Step 8
Examine the foods you ate prior to a hot flash episode. Keep in mind that whatever you consumed is likely a trigger. Try to avoid those particular foods.
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Step 9
Eat only to the point where you feel full. Overeating can cause hot flashes.
