Tips to Managing Hot Flashes During Menopause
Hot flashes are among the most common and disruptive symptoms of menopause, affecting about 75% of women. While they can’t always be eliminated completely, there are proven strategies to help reduce their frequency and intensity.
Stephanie Da Silva Davis, MD, an OB-GYN and Menopause Society-certified provider at Hoag, shares practical advice — from simple environmental adjustments and lifestyle changes to medical options — to help women feel more comfortable and in control.
Dress For Comport
First, try wearing light, breathable fabrics and layers that can be easily removed when a hot flash starts. Women can also try carrying a portable fan for a quick breeze. Cooler environments help reduce frequency and severity of hot flashes.
Healthy Lifestyle Habits Can Help
Classic healthy habits like exercise, managing stress and keeping blood sugar steady can also help reduce hot flashes.
While not a quick fix, regular physical activity has been shown to reduce hot flash intensity in some women and improve sleep and mood.
Stress and anxiety can make hot flashes worse. Deep breathing, meditation, or yoga can help manage symptoms.
Smoking and alcohol use are linked to increased hot flash frequency and severity. Quitting or cutting down can help reduce symptoms and improve overall health.
Spicy foods, caffeine and hot beverages may trigger hot flashes. Keeping a symptom journal can help identify personal triggers.
Additionally, excess weight is associated with more frequent and severe hot flashes. Modest weight loss can reduce symptoms. Exploring Medical Therapies
There are also medical options women can consider. First, ask your doctor about non-hormonal medications. Certain prescription drugs — such as some low-dose antidepressants and other targeted therapies — have been shown to reduce hot flashes and can be especially helpful for women who can’t take hormones.
For women without contraindications, hormone therapy is the most effective treatment for hot flashes. It is safe, evidence-based, and FDA-approved for this use. Doses should be tailored to symptom relief and managed under the guidance of a knowledgeable healthcare provider.
CBT and Acupuncture
Beyond medication, some studies have shown cognitive behavioral therapy (CBT) and acupuncture can help. CBT, in particular, can help women better cope with the discomfort of hot flashes, even if it doesn’t reduce how often they happen.
No woman should have to “tough it out” through hot flashes. Menopause care has evolved, and we now have safe and effective options that allow women to feel like themselves again. At Hoag, we’re redefining menopause care by combining clinical expertise with personalized treatment pathways — including hormonal, non-hormonal and integrative therapies — to help women manage hot flashes and thrive in this stage of life.
Learn more about the Women’s Health Institute at Hoag.
