Top Ten Tips to Beat the Hot Flash

If you can identify the things that trigger your hot flashes and flushes, you've made 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.

I know this a boring and tedious task but believe me, it pays off. Plus, grabbing paper and pen will distract momentarily from the unpleasantness.

A positive mental attitude is the key here. If you think 'problem', the flashes will become a real problem. If you think 'WOW, Amazing ', the actual discomfort will pass by faster. True!

Think of your sudden heat outbreak as a power surge or as your inner child playing with matches. That should give you a bit of a laugh as well.

The worst thing about the sudden onset of a hot flash is the lack of control. So if you just accept this is going to be happening for a while and you take note of the situations that precede a flash, you put some degree of self-control back into the equation. It will make feel more in charge.

In any case, when you allow those hot flushes to just go over you and don't try and fight them, they're done and dusted and you'll feel better.

Tell yourself, out loud, that this is a temporary symptom. Because it is.

Drink plenty of water. Cool, clear water helps you through physical or emotional activity.

If you get a craving for an instant energy boost in the form of sugar, have water and fruit juice instead. Sip it slowly. Imagine the clear water filtering through you, cleansing, refreshing and revitalising, sending energy through with each sip. Savour it.

Put a Thermos full of cool water next to your bed.. When you wake with the heat take a few sips (more like gulps) of the water. When you're burning hot on the outside, cool water on the inside speeds the cooling-down process.

Water has amazing qualities. If you have to get up early because you're so darned hot, run a quick bath for yourself (not too hot!).

My main tip always wearing a nice singlet or spenser.

Throw away your turtlenecks and fitted collars. Get some clothes that you can wear in layers. A light tank top, with a blouse over it allows you to drop the blouse if you suddenly start to heat up. It doesnt matter if you take off layers of clothes as long as you have a pretty spenser beneath.

There are many newer fabrics that will wick the perspiration away from your skin. Try shopping in outdoor supply stores or travel catalogues for easy care fabrics that can take the heat.

Capri pants, no stockings and loose fitting clothes are also helpful in letting air circulate to keep you on the cooler side.

A little planning can make your wardrobe work with you during the flashy years.

Wear cotton pajamas or a nightgown. Nighties are easier to change than sheets.

If you wear anything at all, make sure it isn't tight around you. Loose-fitting short nightgowns, or oversize large T-shirts. If you soak through what you're wearing, keep a fresh nightie on the floor next to your bed so you can sweat through one gown and put on another in one smooth motion.

If the night sweats are really heavy, sleep in a terry toweling bathrobe.

Hot flushes for me are brought on when I'm stressed or anxious. And especially when I'm tired!

Lay on your couch and listen to some soft music or nature CD of ocean waves, waterfalls or birds.

Imagine your personal paradise. Close your eyes and visualise a different setting. Enjoy a moment in your special place. There are many extremely helpful tapes and discs available

Cut down on coffee, strong stimulants and avoid spicy foods.

Foods to cut down on include carbonated beverages and commercially raised meats such as beef, pork, and chicken because these meats contain a high amount of saturated fats and decrease the body's ability to metabolise estrogen.

Eat smaller meals more often to avoid the heat generated by digesting large amounts of food.

Some women find relief by adding horseradish to their diet, while I went for the old fashioned morning glass of apple cider vinegar with honey.

Eat 'cool' foods such as cucumber and drink plenty of water.

Exercise at least 30 minutes every day. You can walk, run, ride a bicycle, or do another activity. Just don't exercise within 3 hours of going to bed to help prevent night sweats.

My best tip for exercise is walking.

If you saw a bottle of pills on the supermarket shelf that promised to strengthen your heart, manage your weight, cut down on your night sweats and boost your spirits, you would surely dismiss it as snake oil. But walking does this!

The best thing about walking is it's free!

Carry a spray to help lower your skin temperature.

I found it took a lot of the redness away from my face. Get one that has a refreshing scent, like lemon or green tea, both of these are very cooling. Keep some baby wipes in your handbag to freshen up too.

You can use a little motorised fan run on batteries or an elegant hand held fan. There are some lovely fans online ....I had a browse around and found a few.

Beautiful Japanese fans around $10 at Jun Gifts

Vietnamese Silk Fans around $12 at Silk Fans

Hand Fans $8 to $11 at Asian Ideas

Some very pretty and very cheap fans from $1. It's a bit silly buying one at this price, there's a lovely set of 6 for $11 from Beau Coup

My favourite - the absolutely gorgeous handmade battenburg or Belgium black antique look fans for $12 from Nanalulu's Linens and handkerchiefs

If you smoke, it will make the hot flashes worse. It will make your whole experience of menopause worse.

You know yourself that you shouldn't be smoking. If you say that you're addicted and this is too hard, then I know all about it, I've been fighting my awful tobacco addiction for years and I still slide backwards. Sometimes it's not a slide but an almighty plunge back to the depths of the cigarette.

Do yourself and those who love you a favour, Don't smoke.

Try to keep your sense of humour, Share funny moments with friends who are also going through the transition.

The fiery Pele, is known to be passionate, volatile, and capricious. She is the Goddess of Fires and dwells in the craters of the Kilauea Volcano, sending ribbons of red hot lava down the mountainside.

But there is another Goddess of middle-aged women whom you may not know - Volcanus Nocturnus- the Goddess of Inner Fires.

This intense Fire Goddess manifests Her powers only after sunset. She prefers to let her devotees reach the alpha state of sleep before manifesting Her loving touch.

Through Her touch, women receive the gift of Healing Sweat, thus detoxifying our bodies, Vivid dreaming and Cranial Pressure, much like accupressure only working from the inside out.

These gifts give women the chance to arise from slumber, take an aspirin (guarding us against strokes-my Goddess thinks of everything) and allows us those few nocturnal hours to be alone, enjoy our own private living room sweat lodge, so that we can either solve the problems of the world's economy or decide how to get the berry stains out of our favorite white blouse most efficiently.

My Goddess, Volcanus Nocturnus, comes to me even without my prayers and supplications, because Her devotion to me as a Crone is complete and loyal.

Her symbol is not that different from the posters you see of wet t-shirt contests.

When Volcanus Nocturnus moves onto someone else, I will release Her with Love, and think of Her often when I arise at a reasonable hour with cool, dry sheets.

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