What helps hot flushes: think your hot flashes away
Simply wishing your hot flushes weren’t real won’t work, but a double-blind, controlled study (the best kind), published in Menopause, found that using a mental technique called cognitive behavioural therapy was effective at diminishing both hot flushes and night sweats. CBT is a simple type of psychological therapy you can do on your own that works by challenging negative thoughts and replacing them with more positive ones. In this case the women were taught to change their beliefs about how well they could cope with and control their hot flashes. Sound too simple to work? The researchers reported that CBT worked significantly regardless of a participant’s age, body mass index, menopause status, or psychological factors.
What helps hot flushes: set up your ideal sleep situation
Hot flushes and night sweats can wake women up as often as every hour, leaving them a sweaty, shaky, tired mess the next day, according to the UCLA Sleep Disorders Center. Unsurprisingly, this can make women grouchy and depressed. But while you may not be able to stop your hot flushes, practicing good “sleep hygiene” can reduce them. The researchers recommend keeping your room cool at night; avoiding hot showers or baths at least two hours before bed; eating a small bedtime snack, preferably one rich in vitamin E like almonds; and ditching caffeine, alcohol, and sugar.
What helps hot flushes: hypnosis
One study published in Menopause found that women who had just six session of hypnosis experienced 56 fewer hot flushes per week compared to only 12 less for a control group who was simply taught an attention technique. Even better, the women in the hypnosis group reported that the hot flushes they did have were less severe than before.