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HOT FLASHES AND MENOPAUSE
- Hot flashes are
temporary sensations of warmth that can last from a few minutes to
an hour. When hot flashes occur, skin temperature rises, causing the
face, the upper body, or the entire body to become hot, flushed, and
sweaty. Hot flashes that occur at night may wake you.
- Up to 80% of
women experience hot flashes during menopause.
- Hot flashes are
most frequent and intense during the first 2 years of menopause. Sleep
patterns usually improve within 6 to 12 months after hot flashes begin.
Some
women rarely notice hot flashes.
- Tips to manage
hot flashes
- Dress in layers,
so you can remove clothes as needed.
- Wear natural
fabrics, such as cotton and silk.
- Keep the room
temperature cool or use a fan.
- Sleep with fewer
blankets.
- Drink cold beverages
rather than hot ones.
- Limit your intake
of caffeine and alcohol.
- Eat smaller,
more frequent meals to avoid the heat generated by digesting large
amounts of food.
- Do not smoke.
- Use relaxation
techniques, such as yoga and biofeedback.
- Get regular physical
exercise.
- Include plenty
of low-fat, high-fiber foods in your diet.
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