If you can identify your hot flash triggers, you've taken the first step in getting the upper hand. Keep a record of when they occur and what you were eating or doing, or how you were feeling at the time. Many women find that stress tops the charts as a trigger. Was that hot flash during your work presentation a random hit, or were you feeling under pressure at the time? Was it a full day of pressure without a break?
Solution: Slow down. Ease the pressure. Give yourself more time to plan your work, to rehearse your presentation, to deliver your assignments, to arrive where you're going. If you’re doing a series of presentations or meetings at work, give yourself a chance to relax and cool off between sessions. Pace yourself with tasks such as running errands, caring for kids or parents, housework, and meal preparation.
Other common hot flash triggers include:
- alcohol and caffeine
- hot food (either in terms of temperature, spiciness, or both)
- hot weather
- a warm room or bedroom
- hot tubs, hot showers, and saunas
- diet pills
Over time, you’ll get to know how your body responds to different habits and environments and hopefully start to minimize hot flashes.