Ask Doctor K: Some changes may relieve hot flashes

DEAR DOCTOR K: What can I do to relieve uncomfortable hot flashes?

DEAR READER: I’ve discussed new research showing that menopausal hot flashes can last for much longer than the “several years” the textbooks say they are supposed to last.

We are beginning to understand why women in menopause get hot flashes. There is a center in the brain that is constantly measuring the inner temperature of our bodies

When the brain center thinks the body needs to cool off, it causes little blood vessels near the skin to open wide. You get red and feel hot, and then your body heat is released into the air near the skin. The brain center also activates glands that make sweat: Wet skin also releases heat from the body.

Before menopause, the brain center sends signals cooling the body when it sees your temperature rising just half a degree. During menopause, the brain center sends out these cooling signals when the body’s temperature rises even less than half a degree. So you get hot flashes because the brain thinks you need to cool off.

There are things you can do to make hot flashes less severe or less frequent.

• Drink a glass of cool water at the beginning of a hot flash to lessen discomfort.

• Drink six to eight glasses of water per day.

• Avoid caffeine and alcohol.

• Cut down on red wine, chocolate and aged cheeses. They contain a chemical that can trigger hot flashes.

• Plunge your hands in cold water and pat it on your face, neck and chest when a hot flash starts.

• Begin deep-breathing exercises at the beginning of a hot flash to help nip it in the bud.

• Don’t smoke. Smoking can make hot flashes worse.

• Keep your house and office cool.

• Regularly engage in vigorous exercise.

If lifestyle changes are not enough, consider hormone (estrogen) therapy – the smallest dose that relieves your hot flashes. Talk to your doctor about the risks and benefits. Also ask your doctor whether you need to take progestin hormones.