Common Sense Remedies

Control blood-sugar levels in an effort to reduce hot flashes.

Take supplements of the 4 ACES (vitamin A/beta carotene, vitamins C and E and the mineral selenium). These antioxidant nutrients help the body to resist the ravages of aging while strengthening the immune system.

Try body creams containing Mexican yam root, a strong, natural, nontoxic progesterone-like compound.

Take supplements of the bioflavonoids naturally found in citrus fruit. Take 600 mg, two to three times per day.

Keep a diary of your hot flashes. Hot flashes follow certain patterns. There are certain things that can trigger them, including hot weather, caffeine, or stress. When you keep track of your hot flashes for a week or two, you may discover those things that trigger them. Avoid or eliminate those triggers.

Layer your clothing, putting one lightweight item over another. If you become hot, remove your jacket or sweater.

Drink a glass of cold water or juice at the onset of a flash.

Keep a thermos of ice water or an ice pack by your bed at night.

Wear clothing made of absorbent material, such as cotton. Don’t wear silk blouses or other clothes that show perspiration stains.

Aerate stuffy rooms in your house. Place small fan on your night table or desk. When a flash hits, direct the cool air right to you.

Take vitamin E supplements. This has been used for 50 years to treat hot flashes. Start with 400 IU of vitamin E a day, working up to 800 IU daily. Good sources of vitamin E include vegetable oils, nuts, whole grains, and wheat germ.

Take GLA (gamma linolenic acid), naturally found in borage, black currants and evening primrose oil.

Dong Quai is known as the 'female ginseng." This herb "smoothes out" the mood and brings on relaxation.

Other herbs such as Hawthorn berry, yam root, black cohosh and blue cohosh are also useful.

Keep cool. Wherever you spend a lot of time-at home or at your office-do what you can to keep cool. Set your thermostat to a comfortable temperature. Keep an electric or hand-held fan close by. Sit next to the air conditioner or away from heat ducts at meetings or social gatherings. To reduce night sweats, keep your bedroom cool, open windows, and use an air conditioner in the summer.

Avoid stressful situations. Stress can trigger hot flashes. For help in avoiding or handling stress, visit our stress management section.

Cool off with water. Run cold water over your wrists or splash water on your face to cool off. if possible, take a cool shower.

Perform deep-breathing exercises. If stress triggers hot flashes for you, deep-breathing exercises may help alleviate them.

Watch your diet. Reduce the number of empty calories you consume each day. Fatty foods and alcohol are common sources of such calories. These and other foods may trigger hot flashes. While keeping your hot flash diary, be sure to note all the foods you eat each day and watch for those that seem to trigger hot flashes.

Ask your doctor about HRT.

Ask your doctor about other prescription medications. There are non-hormonal prescription medications available if you cannot take HRT.

Use a simple, nonirritating, non- drying soap. Temporarily set aside any soaps, lotions or bath preparations that are even the least bit irritating or drying.

When you’re at home in the evenings, wear a nightgown, long T-shirt or other clothing that allows air to circulate by your genitals.

Use vitamin E creams made from marigold flower, aloe vera and/or the Mexican yam for vaginal dryness.

Avoid alcohol, caffeine and the antihistamines found in many cold remedies. All three can dry the mucus membranes.

Stay sexually active. As with any other muscle in your body, lack of use of the vaginal muscle results in diminished tone and decreased flexibility. Without use, eventually the vaginal muscle will shrink. If you have a regular sex partner, your doctor will probably recommend regular intercourse to aid in continuing lubrication, muscle tone, and sexual health. Women who engage in sexual activity at least once a week maintain better vaginal health than those who do not.

Perform Kegel exercises. Kegel exercises strengthen the muscles of the pelvic floor. They are the most popular exercises for this purpose. As with all exercises, the more diligently you perform them, the greater the benefit.

Use a lubricant. Some women find that using a water- based lubricant during intercourse helps to alleviate the problems associated with vaginal dryness. Example: K-Y Jelly, Replens, etc. Oil-based products, such as petroleum jelly and baby oil, should not be used, because they tend to coat the vaginal lining and inhibit your own natural secretions.

 

Ask your doctor about intravaginal estrogen cream.

 

Avoid using antihistamines unless truly necessary. They dry mucus membranes in the body.

Avoid caffeinated drinks and foods late in the day. If you are having trouble sleeping, avoid coffee, tea, caffeinated soft drinks, chocolate, and other caffeinated foods in the late afternoon or evening. Instead, have a glass of warm milk or take a warm bath. if you are having problems with frequent urination at night, decrease the amount of fluids you drink in the evening.

Keep to a sleep schedule. Go to bed and wake up at the same times each day.

Try not to nap during the day, or you may not be tired enough to go to sleep at bed time.

Meditation or relaxation techniques before bedtime will also help to prepare you for sleep by releasing tension and clearing the mind.

Exercise regularly. Daily workouts tire out the body and prepare it for a good night's sleep. Do not exercise too close to bedtime, however. Late-night workouts can over stimulate your body, contributing to insomnia.

Try not to argue with your spouse or discuss distressing situations right before bed. In fact, it may help to give your mind time to "wind down" from a busy day. And if you find yourself watching the clock at night, put the clock where you can't see it or get rid of it altogether.

Experiment with different pillows and room temperatures to create the most comfortable environment possible. If noise bothers you, try wearing ear plugs. A slightly noisy fan that makes a steady hum can help to mask the sounds of a television playing in an other room, cars driving by and dogs barking. You can also purchase "sound machines" that make "white noise." Get blackout shades, hang up heavier curtains or wear eye shades to eliminate any offending light.

Avoid sleeping pills. Although they may work at first, you’ll eventually build up a tolerance to their effects.

Some women report that nightly sex or simple caressing helps them to sleep.

Watch your diet. The types, amounts, and timing of foods and drinks may prevent you from falling asleep or may awaken you during the night. A diet high in fat, caffeine, and alcohol can alter sleep patterns. For example, eating a large, heavy, fatty meal too close to bedtime can keep you awake for hours. The caffeine in coffee, chocolate, soda, and tea can also interfere with a good night's sleep. You should also avoid drinking too much alcohol. While you may fall asleep quickly after consuming alcohol, it can cause you to awaken several times during the night.

As you age, you become more susceptible to the effects of heartburn. An unsettled stomach can awaken you and make it difficult to fall back to sleep. Keep track of the foods that seem to give you heartburn and avoid them, especially close to bedtime. Take an antacid tablet or acid blocker before bedtime to help prevent the problem. Some antacids have the added benefit of calcium, a mineral that all women need.

Relax before bedtime. A hot bath or relaxation exercises may bring about better sleep. Allow some time to read, watch television, or write before heading to bed. If you find you cannot sleep once you are in bed, do not try too hard to fall asleep. Instead, get up and try some more relaxing activities, such as light reading or simple chores.

Engage in regular weight-bearing exercise. The more you force your bones to support your weight, the more likely they are to remain strong. Walking, jogging, aerobics and dancing are good exercises for the lower body. Light weight lifting will help to keep the bones of the upper body strong.

Eat plenty of calcium-containing foods (such as dairy products) and take calcium supplements, if necessary. Menopausal women should be getting at least 1,500 mg of calcium per day (roughly the amount in a quart of milk).

Eat foods high in boron, a mineral that helps the body "hang on" to its calcium. Boron is found in apples, pears, grapes and other fruit, as well as in legumes, nuts and honey.

Make sure that you are getting enough of the trace mineral manganese. You’ll find manganese in pineapples, nuts, spinach, beans and whole wheat.

Vitamin D is necessary for the absorption of calcium, so include plenty of vitamin D foods in your diet (such as vitamin D- enhanced milk). Your skin can also make vitamin D when exposed to the sun. Supplements are helpful, but too much vitamin D is dangerous.

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