For many of us in our midlife years, anything “hot” is not exactly a welcoming proposition, thanks to the arrival of hot flashes.

For women going through perimenopause and menopause, hot flashes are a common occurrence and range from being a minor annoyance to a major disruptor in their daily lives. Truth is, it doesn’t have to be like this.

While you may not be able to avoid hot flashes completely, there are ways to reduce those sudden temperature surges without having to stick your head in the freezer. Here are five of our best tips to turn down the heat a notch:

Tip #1: Avoid the Hot Stuff

Did you know that certain foods and drinks can raise your body temperature? In fact, alcohol, spicy foods, hot sauce and even hot beverages such as coffee can trigger hot flashes.

Make a note of how you feel after consuming these foods and beverages. If you feel the heat spike, then limit your consumption.

Tip #2: De-Stress

Every woman experiences stress at one time or another, but few seem to realize just how much it can impact your health. Stress not only causes hair loss and weight fluctuations, but it can also trigger hot flashes.

Tip #3: Dress Cool

Believe it or not, your clothing plays a huge part in regulating your body temperature. Managing hot flashes can be tough, but you can absolutely do something about it by wearing cool, comfortable clothing.

Choose breathable, lightweight materials such as cotton or mesh to allow maximum airflow. When possible, dress in layers so you can remove a piece of clothing in the event of a hot flash.

Select loose-fitting clothes when you’re outside and consider ditching them entirely at bedtime to stay cool through the night.

Tip #4: Manage Your Environment

Even the smallest uptick in body temperature can set off a hot flash. Combat rising temps by keeping your environment cool. Air conditioners, fans, open windows and cooling gel pads can provide blessed relief.

Gel pads come in different sizes. Pop them in the fridge or freezer and place them on your body when you need immediate cooling.

Tip #5: Talk to Your Doctor

If hot flashes are affecting the quality of your life, get in contact with your doctor to discuss other options beyond the quick-relief suggestions noted here. Your doctor will work with you to find the best action plan.

Some women benefit from hormone replacement therapies as well as alternative therapies such as herbal treatments and acupuncture. Activities such as meditation and yoga can also help with managing hot flashes.

And, know this … no matter what your internal temperature is, you’re beautiful exactly as you are – changes and all. Just remember, now is the time to embrace those changes and above all, don’t stress (it’s the #1 reason those of us who reach the half-time start losing points).

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Get through your own personal heat wave plus discover more ways to live your most fabulous midlife on the Gurl U R Not Alone Blog.