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Turn down hot-flash heat by using simple remedies

Turn down the heat of hot flashes

Date published: 4/25/2004

FOR MANY WOMEN, the sudden sweat- ing becomes a familiar interruption of work, sleep and life in general. Hot flashes, a hallmark of menopause, may bother women for six months to four decades, sometimes more than a dozen times daily.

There are a variety of treatments, from drugs to deep breathing, vitamin E and soy. Nearly half of menopausal women try alternative and nutritional therapies, according to a report released by the U.S. Centers for Disease Control and Prevention last year.

Hormone therapy with estrogen and progesterone, though extremely effective, is linked to higher rates of breast cancer, heart disease, stroke and dementia. Still, many physicians recommend hormones for certain women.

Other drugs are also available, including newer antidepressants. One drug, Effexor, reduces hot flashes by up to 60 percent, while hormones cut flashes by 90 percent, according to the Mayo Clinic in Minnesota. Women can ask their doctors which hormones or drugs, if any, are appropriate.

For mild flashes, you don't need drugs. Keep your body cool by avoiding hot foods and drinks and dressing in layers, advises the North American Menopause Society. The society also says research shows that avoiding caffeine, quitting smoking and starting to exercise regularly can reduce hot flashes.

Another option is "paced respiration," medical jargon for deep breathing, which can cut flashes by 50 percent, according to several clinical trials.

The average person inhales and exhales about 16 times a minute. But if you breathe eight or fewer times a minute and concentrate on breathing deeply into your belly rather than shallowly into your chest, you can stop hot flashes just as they start.

To see if you are doing it right, loosen your belt and lie on your back with a book set over your belly button. If you're breathing deep into your abdomen, the book should rise and slowly fall. Try inhaling while silently counting from one to four, then exhaling to a silent count of eight.

This type of breathing is also called diaphragmatic breathing and is taught in yoga classes, not for hot flashes but as a way to increase endurance and relaxation.

There isn't as much scientific evidence backing the effectiveness of foods and vitamins in reducing hot flashes.

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Date published: 4/25/2004