Can You Defeat Hot Flashes with Lifestyle Changes Alone?

Hot flashes are a common and often uncomfortable symptom of menopause, but did you know that simple lifestyle changes can make a significant difference? While not everyone will find complete relief through lifestyle adjustments alone, many will experience a noticeable reduction in hot flashes by making a few key changes.

Mind-Body Techniques

Hypnotherapy and Cognitive Behavioral Therapy (CBT) are powerful tools in managing hot flashes. Clinical hypnosis can reduce hot flashes by over 60%, improve sleep quality, and enhance overall mood (1). CBT, while slightly less effective for hot flashes, is still beneficial for reducing the daily stress associated with them (1, 2). These therapies address the mental aspects, helping you to stay calm and manage stress, which can, in turn, reduce the frequency and severity of hot flashes.

Mindfulness and meditation may also play a role in improving quality of life and hot flash scores (2, 3). However, to date the quality of the studies are poor and so these techniques are not specifically recommended by The Menopause Society (1). With that said, there are no risks of harm with these interventions, and other benefits are likely to be realized.

Diet and Nutrition

A plant-based diet rich in soy can significantly reduce hot flashes. One study found that such a diet reduced moderate-to-severe hot flashes by 88% (4). Incorporating half a cup of cooked soybeans daily into a low-fat, vegan diet has been particularly effective. This dietary change not only helps with hot flashes but also improves other physical and sexual symptoms of menopause (4). Remember, what you eat has a profound effect on how you feel, so focusing on nutrient-rich, plant-based foods can make a big difference.

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Physical Activity

Regular physical activity, including aerobic and resistance exercises, can help reduce the severity (but not frequency) of hot flashes (5). While it is most important to avoid a sedentary lifestyle, a sudden increase in physical activity can actually increase hot flash symptoms for a time (6). Exercise also offers numerous other health benefits, such as improved cardiovascular health and mood stabilization. Staying active is crucial, not just for managing hot flashes but for overall well-being.

A review of thirteen randomized control trials looking at yoga for menopause symptoms found that yoga is beneficial for mood, body, urogenital, and hot flash symptoms (7). When compared with other forms of exercise, yoga was more helpful for hot flashes (7). Another review of 24 studies found that yoga is better than usual care for mood, body complaints, urogenital symptoms, sleep quality, body weight, and blood pressure. However, no benefit was found for hot flashes and quality of life. Although The Menopause Society does not recommend yoga for hot flash relief, there are clearly benefits to be found in this stage of life (1).

The Obvious Steps

Sometimes, the simplest changes can have the biggest impact. Avoid known triggers like spicy foods, caffeine, and alcohol, which can provoke hot flashes. Keeping your room cool at night and dressing in layers during the day can also help you manage sudden temperature changes. To be fair, The Menopause Society also doesn't find robust evidence for these common sense solutions (1).

Quit Smoking

Smoking is linked to increased hot flashes, so quitting smoking can have multiple benefits for your health and help reduce hot flashes (8).

Conclusion

While lifestyle changes alone might not completely eliminate hot flashes for everyone, they can significantly reduce their frequency and severity. Incorporating mind-body techniques like hypnotherapy and CBT, a plant-based diet rich in soy, regular moderate exercise, quitting smoking, and avoiding known triggers can provide substantial relief. Remember, it's always best to consult with healthcare professionals to determine the most effective approach for your specific needs.

Sources

1. “The 2023 Nonhormone Therapy Position Statement of The North American Menopause Society” Advisory Panel. The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause. 2023 Jun 1;30(6):573-590. doi: 10.1097/GME.0000000000002200. PMID: 37252752.

2. van Driel CM, Stuursma A, Schroevers MJ, Mourits MJ, de Bock GH. Mindfulness, cognitive behavioural and behaviour-based therapy for natural and treatment-induced menopausal symptoms: a systematic review and meta-analysis. BJOG. 2019 Feb;126(3):330-339. doi: 10.1111/1471-0528.15153. Epub 2018 Mar 15. PMID: 29542222; PMCID: PMC6585818.

3. Chen TL, Chang SC, Huang CY, Wang HH. Effectiveness of mindfulness-based interventions on quality of life and menopausal symptoms in menopausal women: A meta-analysis. J Psychosom Res. 2021 Aug;147:110515. doi: 10.1016/j.jpsychores.2021.110515. Epub 2021 May 17. PMID: 34034137.

4. Barnard ND, Kahleova H, Holtz DN, Znayenko-Miller T, Sutton M, Holubkov R, Zhao X, Galandi S, Setchell KDR. A dietary intervention for vasomotor symptoms of menopause: a randomized, controlled trial. Menopause. 2023 Jan 1;30(1):80-87. doi: 10.1097/GME.0000000000002080. Epub 2022 Oct 16. PMID: 36253903; PMCID: PMC9812421.  

5. Liu T, Chen S, Mielke GI, McCarthy AL, Bailey TG. Effects of exercise on vasomotor symptoms in menopausal women: a systematic review and meta-analysis. Climacteric. 2022 Dec;25(6):552-561. doi: 10.1080/13697137.2022.2097865. Epub 2022 Jul 29. PMID: 35904028.  

6. Witkowski S, White Q, Shreyer S, Brown DE, Sievert LL. The influence of habitual physical activity and sedentary behavior on objective and subjective hot flashes at midlife. Menopause. 2024 May 1;31(5):381-389. doi: 10.1097/GME.0000000000002341. Epub 2024 Mar 23. PMID: 38530999; PMCID: PMC11052676.

7. Cramer H, Peng W, Lauche R. Yoga for menopausal symptoms-A systematic review and meta-analysis. Maturitas. 2018 Mar;109:13-25. doi: 10.1016/j.maturitas.2017.12.005. Epub 2017 Dec 6. PMID: 29452777.

8. Smith RL, Flaws JA, Gallicchio L. Does quitting smoking decrease the risk of midlife hot flashes? A longitudinal analysis. Maturitas. 2015 Sep;82(1):123-7. doi: 10.1016/j.maturitas.2015.06.029. Epub 2015 Jun 22. PMID: 26149340; PMCID: PMC4546860.