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| | | Q | | What are some tricks for managing hot flashes when you're away from your home? | | | | A | | Hot flashes can strike at the most inconvenient times — during a meeting, while running errands, or out with friends. While you can't always control when they happen, you can be prepared and know how to recover quickly, even when you're not at home. - Cool down fast: Carry a small handheld fan, a battery-operated fan, or even a folding paper fan in your bag or desk. These can help you cool your face and neck quickly. If you have access to a restroom, splash cool water on your wrists or dab your neck with a damp paper towel.
- Stay hydrated: Keep a bottle of cold water with you. Taking a few sips can help lower your body temperature and make you feel better.
- Practice deep breathing: Slow, deep breaths can help you feel calmer and may shorten the duration of a hot flash.
- Step away if you can: If possible, excuse yourself to a cooler or more private spot, like a restroom or a quiet hallway, to recover.
- Blot sweat: Carry oil-absorbing sheets, tissues, or facial wipes to gently blot away sweat and freshen up your skin.
How to prepare in advance: - Dress in layers: Choose lightweight, breathable fabrics like cotton or linen, and wear layers you can easily remove if you start to feel warm.
- Pack a hot flash kit: Keep a small bag with essentials like a spare shirt, deodorant, facial wipes, a small towel, and your fan. Store it in your purse, car, or desk drawer.
- Choose comfortable shoes: Breathable shoes and moisture-wicking socks can help keep you cooler overall.
- Plan your workspace: If you can, sit near a window, fan, or air vent. Keep a small desk fan handy if your workplace allows it.
- Let someone know: If you feel comfortable doing so, tell a trusted co-worker or supervisor that you sometimes need to step away briefly due to hot flashes.
| | | | | | | | Do you have any questions for our menopause experts? Let us know at menopause@healthline.com, and the answer may be featured in an upcoming edition! | | | |
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| HEALTHY TIP | | Exercise regularly for fewer hot flashes | It may seem counterintuitive, but getting sweaty a few times a week may actually decrease the severity of hot flashes. "Exercise improves circulation, regulates body temperature, and reduces stress, all of which contribute to managing menopausal symptoms," says Alana Biggers, MD.
Aim for at least 150 minutes of moderate intensity exercise (when you can talk but you can't sing) per week. Make sure to combine cardio exercise — such as brisk walking, swimming, or cycling — with strength training activities like weightlifting, Pilates, or kettlebell exercises. | | | | | |
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