Coping with Hot Flashes

By Sara L. Warber, M.D.

Menopause marks an important transition in women’s lives, but the peri-menopausal period, which lasts an average of 4 years, can bring with it the aggravation of hot flashes. At least two of every three women will find this troublesome, yet because of controversy and uncertainty about using hormone replacement therapy, many will desire a more holistic approach to this natural transition. Diet, exercise, mind-body skills, supplements, and herbs can be combined in an individually tailored plan to control symptoms without turning to hormones. When hormones are required, turning to bio-identical hormones may be best.

But before we get out the prescription pad, let’s consider some alternatives. Many women are unaware of the power of mind-body methods for controlling hot flashes. But who wouldn’t welcome learning a simple practice that can reduce one’s dependence on supplements, herbs or hormones? So how does this work? The body’s response during a hot flash is very similar to the response during stress. In fact, menopausal women exposed to stressful experimental conditions had many more hot flashes than during calm conditions. Just as researchers at Harvard and elsewhere have discovered that we can reduce our ‘stress response’ by activating the ‘relaxation response,’ so we can also reduce the hot flash response!

Several methods of creating relaxation have been tested and found to help women control their hot flashes. The simplest is ‘paced respiration’ or slow deep breathing. This is helpful starting the moment you feel a hot flash come on or in a situation where you might expect one. Try it out. Just sit quietly and inhale while counting slowly to four, then exhale while counting to four. As you exhale, let all the tension flow out of your body. This may seem too simple, but practiced persistently, research shows that it is unsurpassed in reducing hot flashes!

‘Progressive muscle relaxation’ is another helpful technique that you can use as a daily practice to lower stress level in general and for training yourself to relax quickly during stress. The technique involves sequentially tensing and relaxing all the muscles in your body, achieving a deep state of relaxation. You can learn the steps in progressive muscle relaxation from instructions on the web at http://www.guidetopsychology.com/pmr.htm or you can purchase a book such as The Relaxation & Stress Reduction Workbook by Martha Davis, et al. or Stress Relief & Relaxation Techniques by Judith Lazarus. As you get better at this, you will be able to relax on a moment’s notice and banish those hot flashes.

Hypnosis and biofeedback have also been studied and can reduce hot flashes. You will need to enlist the aid of a licensed clinical psychologist or other healthcare provider with specialized training to introduce and train you in these techniques.

Menopause can be a wonderful time of reevaluating your life purpose and activities, formulating the life you truly desire. But it’s no fun when you’re sweating all the time! You CAN do something about it. Learn one of the stress busters above and reap the rewards in fewer hot flashes AND a more relaxed life!

Sara L. Warber, M.D. studied with a Native American healer during her training as a physician and is Board Certified in Family Medicine and Holistic Medicine. She provides Holistic Women’s Health and Herbal Consultations at the University of Michigan’s Integrative Medicine Wellness Center (I M Well) in Ann Arbor, MI. (734) 998-6649; www.imwell.med.umich.edu.