Hot flashes during pregnancy is common for many women. This can leave the mom to be restless and uneasy. However, there are a number of home remedies that you can try out if you are pregnant and are suffering from hot flashes. Read on for more.
Hot flashes are common during pregnancy due to fluctuation of hormonal balance. It is characterized as the period of intense heat, sweating, and warm skin making you uncomfortable. Usually, some other triggers for hot flashes during pregnancy include stress, hot clothing, or consumption of caffeine, alcohol, and spicy foods. As a step to prevent and cope with hot flashes, try to make some changes in your lifestyle and dietary habits.
Ways to Cope with Hot Flashes before Pregnancy
Here are some easy and effective tips and suggestions to help you alter your lifestyle and eating habits to combat hot flashes during pregnancy.
1. Balanced Diet
Overweight women are more susceptible to hot flashes. However, maintaining a healthy, balanced diet along with daily exercise, helps to maintain a healthy weight. You can consult a registered dietitian before making alterations to your diet. Make it a point to eat more of fresh fruits and veggies. Also try to include sufficient vitamin E in your diet to lower the frequency of hot flashes.
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2. Stay Hydrated
Make sure to carry a bottle of water everywhere with you. Drink sufficient water to keep you hydrated. Nutrient rich herbal teasare also a great choice to stay hydrated.
3. Avoid Spicy Foods
In many women, spicy foods can trigger hot flashes during pregnancy. Try to season your food with milder seasonings, such as chives, basil, and oregano rather than using black pepper, spices, curry, and other spices.
4. Yoga or Meditation
Taking yoga or meditation not only relieves stress, but helps you practice breathing exercises as well. Stress triggers hot flashes. Therefore, checking the stress levels helps to balance the hormone levels thus reducing the evidence of hot flashes.
Read More: 11 Yoga Poses to Improve Fertility
5. Keep Away from the Sun
To deal with hot flashes, protect yourself from the sun by wearing a wide-brimmed hat to cover the face as well as the shoulders. Another option is to carry an umbrella when you step out in the sun. Also avoid sunbaths, and try to stay away from sunny areas and beaches.
6. Practice Deep Breathing
It has been revealed through studies that deep breathing helps to reduce the frequency of hot flashes. To get maximum benefits, try a specific technique called paced respiration. This technique involves taking slow, deep breaths through the nose and then exhaling slowly. You can do this when you feel the initiation of hot flashes.
7. Adjust the temperature of your Home
Keeping the heat down and maintaining proper room for air ventilation helps to cope with hot flashes. Try to reduce the temperature to the lowest possible temperature that makes you as well as your family completely comfortable. One good choice is to turn on the air conditioner or use the fans to regulate the air around your home.
8. Use a Fan when Sleeping
Sleeping can become difficult when you are hot and uncomfortable. This can lead to insomnia or sleeplessness. One good tip is to place an ice pack beneath your pillow to keep you cool while you sleep.
9. Frequent Swimming and Showers
Having some extra showers during the day can help you cope with hot flashes during pregnancy by keeping your body cool and fresh. You can also go for a swimming session as spending some time in the water helps to uplift your mood thus helping the body cool down.
10. Black Cohosh
Black Cohosh is one of the most popular herbs used to treat hot flashes during pregnancy. The root of this plant is generally used in capsules. It is believed that it binds to estrogen receptors or even stimulates the serotonin receptors.
11. Essential Oils
Essential oils help great deal to combat various symptoms of hot flashes during pregnancy. They provide a relaxing effect to your mind, thus helping combat mood swings. Some good options include peppermint, Clary Sage, and geranium.
If the aforesaid remedies are of no help to you and the hot flashes go on to get severe, try for hormone therapy to get some relief. Usually, doctors prescribe low doses of estrogen to make up for effects of menopause. Speak to your doctor to find out about this option would work for you to get relief from symptoms of hot flashes during pregnancy.
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