A hot flash is a sudden, intense version of what the body normally does to cool down when it is overheated: Blood vessels near the skin dilate and you break into a sweat. But why, when a woman is sitting at her desk or driving down Main Street, does her body suddenly think it is overheated? The causes of such thermal chaos are only partly understood. Hot flashes are linked to the fluctuating hormones that cause so many perimenopause symptoms, but other factors can cause your temperature control to go out of whack.

Instead of hormone replacement therapy, look at safer, less drastic measures first because you should always begin with the least aggressive approach to treating your menopausal symptoms, and because living a healthy lifestyle makes sense regardless of what else you do.

Here are some ideas that have helped many women find relief:

• Keep a record of when hot flashes occur and what you were eating or doing, or how you were feeling at the time. Look for your "triggers." Some common triggers are: hot or spicy foods, alcohol, caffeinated drinks, cigarette smoke. Watch out for hot tubs, hot beds, hot rooms, hot weather, and hot showers. Avoid saunas. Sugar and, alas, chocolate were the biggest triggers for me.
• Many women find that stress tops the charts as a trigger. Was that hot flash at work a random hit, or were you feeling under pressure at the time? Was it a full day of pressure without a break? This is the time of life when nature forces you to slow down and take care of yourself or else everything gets worse.
• Paced breathing. Two studies found that slow, deep breathing reduced the frequency of hot flashes by 39 percent and by 44 percent.
• Dress in light layers, so you can peel off one layer after another as you get warmer. Make sure the layer beneath the jacket you wear to work is something you won’t mind showing if you need to take your jacket off during a meeting. Avoid turtlenecks. Don’t wear wool or synthetics, and be wary of silk. That leaves cotton, linen, rayon, and more cotton.
• Try to notice the subtle signs right before a hot flash starts. You can often stop a hot flash or lessen its intensity by drinking cold water or touching something cold like metal or window glass. If you’re home, an ice pack to the back of the neck can be very effective. The trick is to catch it early, before it really gets going.
• Sip ice water to cool down your insides. Be sure to drink enough water to replace the fluids lost by sweating.
• Cooling exercise. Yoga is perfect and can also help balance your endocrine glands, reduce stress, and teach you the paced breathing exercises.
• Dietary supplements such as black cohosh, red clover, soy, and vitamin E can help control your hot flashes.

Remember that what works for one woman may not help another. If one strategy doesn’t provide relief, try another and discover what works for you.

Catherine Galeana is a writer and photographer who survived menopause and shares what she learned in the process.

Catherine says this about herself, "I was just getting into yoga when I started searching for help with my own perimenopause. And yoga led me to discover a wealth of safe, natural remedies that worked."

Visit my blog, perimenopause-symptoms.org, to find out more about hot flashes and other perimenopause symptoms and natural remedies that relieve them.

(c) Copyright – Catherine M. Galeana. All Rights Reserved Worldwide.

Article Source: http://EzineArticles.com/?expert=Catherine_Galeana

There are some common things which have been found to trigger episodes in the majority of women who experience night sweats during perimenopause and menopause, so let’s look at some ways we can try to knock them out before they have a chance to begin.

Start by avoiding the following, especially close to bedtime:

• Stress, mental or physical, although light exercise can be helpful.
• Caffeinated foods and beverages.
• Alcohol.
• Spicy foods or hot beverages, soups and stews.
• Tight or uncomfortable clothing.
• Warm temperatures, either with hot showers or baths, or in your home.
• Cigarette smoking or exposure to secondhand smoke.

A few more simple self-help techniques which may make your menopause  night sweats  more manageable are quick and easy to incorporate into our daily routine. These may also reduce stress helping us lead happier and healthier lives.

• Exercise daily. Walking, swimming, dancing and bicycling are all good choices.
• Stay cool. Keep your bedroom cool at night. Use fans during the day. Wear light layers of clothes.
• Practice deep breathing for 15 minutes in the morning, 15 minutes in the evening, and at the onset of menopause night sweats.
• Consider acupuncture.

Nutrition, herbs and supplements can also round out our arsenal of weapons to combat night sweats during menopause. However, some experts feel that, although some botanical and herbal therapies have shown promise for relieving night sweat symptoms, more research is needed to determine the benefits and risks of alternative remedies.

Just a few of the options available in nutrition, botanicals and herbs that may help relieve menopause night sweats and hot flashes include:

• Soy products. Plant estrogens are thought to have weak estrogen-like effects that may reduce night sweats and hot flashes. These can be found in soy foods as well as whole grains and beans.
• Black cohosh. Some studies suggest that black cohosh may be helpful in the very short term (6 months or less) for treating night sweats experienced during perimenopause and menopause.
• Flaxseed. This is thought to decrease the symptoms of menopause, including night sweats. It is available in whole seed, ground seeds and oil forms, and can be found in many foods these days, especially in health food stores.

Be sure to talk to your healthcare provider before you take any supplements, especially if you are taking prescription medications or have other medical conditions. And remember, menopause night sweats are usually temporary, so you may be able to get by without any treatment at all.

Menopause night sweats can be difficult and challenging for any woman, but real help is available. Don’t wait to start getting the relief you deserve. For even more valuable information on menopause night sweats, be sure to visit http://www.squidoo.com/menopausenightsweatssolution You’ll be glad you did.

Article Source: http://EzineArticles.com/?expert=Pam_Lyon

No one is certain just why we experience menopause night sweats, but there are many ways in which we can try to avoid or lessen them, especially with quick and easy lifestyle changes.

There are some common things which have been found to trigger episodes in the majority of women who experience night sweats during perimenopause and menopause, so let’s look at some ways we can try to knock them out before they have a chance to begin.

Start by avoiding the following, especially close to bedtime:

Stress, mental or physical, although light exercise can be helpful.
Caffeinated foods and beverages.
Alcohol.
Spicy foods or hot beverages, soups and stews.
Tight or uncomfortable clothing.
Warm temperatures, either with hot showers or baths, or in your home.
Cigarette smoking or exposure to secondhand smoke.
A few more simple self-help techniques which may make your menopause night sweats more manageable are quick and easy to incorporate into our daily routine. These may also reduce stress helping us lead happier and healthier lives.

Exercise daily. Walking, swimming, dancing and bicycling are all good choices.
Stay cool. Keep your bedroom cool at night. Use fans during the day. Wear light layers of clothes.
Practice deep breathing for 15 minutes in the morning, 15 minutes in the evening, and at the onset of menopause night sweats.
Consider acupuncture.
Nutrition, herbs and supplements can also round out our arsenal of weapons to combat night sweats during menopause. However, some experts feel that, although some botanical and herbal therapies have shown promise for relieving night sweat symptoms, more research is needed to determine the benefits and risks of alternative remedies.

Just a few of the options available in nutrition, botanicals and herbs that may help relieve menopause night sweats and hot flashes include:

Soy products. Plant estrogens are thought to have weak estrogen-like effects that may reduce night sweats and hot flashes. These can be found in soy foods as well as whole grains and beans.
Black cohosh. Some studies suggest that black cohosh may be helpful in the very short term (6 months or less) for treating night sweats experienced during perimenopause and menopause.
Flaxseed. This is thought to decrease the symptoms of menopause, including night sweats. It is available in whole seed, ground seeds and oil forms, and can be found in many foods these days, especially in health food stores.
Be sure to talk to your healthcare provider before you take any supplements, especially if you are taking prescription medications or have other medical conditions. And remember, menopause night sweats are usually temporary, so you may be able to get by without any treatment at all.

Menopause night sweats can be difficult and challenging for any woman, but real help is available. Don’t wait to start getting the relief you deserve. For even more valuable information on menopause night sweats, be sure to visit http://www.squidoo.com/menopausenightsweatssolution You’ll be glad you did.

Night sweats are relatively easy to control. Certain changes in your lifestyle can rectify a night sweat before it actually happens. The first thing you need to do is to avoid any foods, caffeine, or alcohol for about 3 hours before you plan on going to bed. Also, you should avoid exercise, hot liquids, hot showers, or smoking for 3 hours before bedtime. This will help to relieve any triggers that may be associated with hot flashes and night sweats and aid in a good nights sleep.

Lowering the thermostat in your house and your bedroom especially will aid in any discomfort you feel from the heat. You should plan on dropping the temperature by 2 to 3 degrees without adding any additional blankets or covers which would defeat the purpose. It may be a bit chilly but you will fall asleep and stay asleep easier. Wearing light clothing such as a t-shirt or light cotton nightgown will also help to control hot flashes and night sweats at bedtime. This, along with cotton sheets should keep you cool and comfortable.

If you have had a particularly stressful day at work or with the family in the evening, take an hour or so to unwind alone before you go to sleep. The most common cause of hot flashes and night sweats is anxiety, so you want to plan on avoiding any unnecessary stress right before bed.

During this time it is especially beneficial to try some easy breathing techniques or meditation routines. Fifteen minutes of deep breathing and exhaling will do wonders for your stressed state. Yoga is also an excellent way to relax before bed. You will find yourself sleeping better and spending less time worrying about your next hot flashes and night sweats.

Discover how YOU can find relief for hot flashes and menopausal symptoms without Hormone Replacement Therapy at Linda Bruton’s Survive Menopause site. Pick up your free special report "Coping with Hot Flashes the Natural Way" (a $27 value) by clicking here: http://www.survivemenopause.com

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