Clothes and Lifestyle Tips to Prevent and Manage Hot Flashes

Dealing with Hot Flashes? Choose Clothes that Keep You Cool and Comfy

If you're going through menopause, you're likely very familiar with hot flashes and night sweats. These sudden feelings of intense warmth, sometimes accompanied by profuse sweating, can come on quickly and be very disruptive and uncomfortable. While hormone therapy is an option for some women, many prefer to find natural solutions that don't require medication. The good news is there are lots of little tweaks you can make to reduce hot flashes, starting with choosing the right clothes.

How to Dress for Hot Flashes During the Day

Certain fabrics and styles can help prevent that all-too-familiar flush during the daytime. Here's what to look for when shopping for hot flash-friendly clothing:

• Lightweight, breathable fabrics like linen, cotton, rayon and silk
• Loose, flowy styles that allow air to circulate
• Light colors over dark, which tend to absorb more heat
• Thinner layers that can be added or removed as needed
• Avoid bulky, heavy fabrics like wool or fleece

Some specific items to stock up on include:

• Loose linen pants or skirts
• Flowy cotton dresses
• Light cardigans or kimonos to layer over tanks and tees
• Wide-brimmed hats to keep the sun off
• Cotton undershirts to absorb sweat

Stay Cool While You Sleep

Night sweats will disrupt that precious sleep, so choosing breathable pajamas and sheets is a must. Look for:

• Cotton, rayon or silk pajama sets
• A lightweight robe to throw on when you need to cool down
• All cotton or linen sheets
• Lighter blankets that can be kicked off easily
• Avoid flannel or fleece pajamas and bedding

It also helps to keep your bedroom nice and cool - around 65 degrees is optimal. Use a fan or open a window to promote airflow. You can also layer bedding so some can be removed when a hot flash strikes.

Choosing the Right Undergarments

The right underthings can help you stay cool and comfy when a hot flash hits. Look for:

• Cotton bras and underwear
• Moisture-wicking performance fabrics
• Wire-free bras for maximum comfort
• Avoid nylon, silk or synthetic blends

For serious sweating, disposable incontinence pads or period panties can help protect your clothes. Just throw them in the wash after use.

Cool Accessories for Hot Flashes

Small accessories can make a big difference in regulating body temperature. Useful items include:

• Portable handheld fans
• Cooling wrist bands
• Freeze headbands or neck wraps
• A cold pack or frozen water bottle to hold
• Moisture-wicking scarves to protect your neck

Keep some of these items stashed in your purse, car, nightstand and office desk so you always have a way to cool down quickly.

The Best Fabrics and Materials for Hot Flashes

When shopping for hot flash apparel and bedding, look for these fabrics:

• Cotton: A natural fabric that is very breathable and moisture-wicking.
• Linen: Made from the flax plant, it's lightweight, breezy and absorbs moisture.
• Rayon: A semi-synthetic made from cellulose fibers of trees and plants. Very cooling.
• Silk: Naturally thermoregulating and moisture-wicking. Great for pajamas.
• Bamboo: Made from bamboo pulp, it's very soft, cooling and absorbent.

Avoid anything too thick or heavy like wool, fleece and velvet. Steer clear of synthetics like polyester, nylon and spandex as well, as they trap heat and sweat.

Clothing Colors That Hide Sweat and Look Cool

Lighter clothing colors tend to stay cooler in the sun and show less sweat if you have an intense hot flash. Best choices include:

• White
• Pastels like light pink, blue, yellow and lavender
• Neutrals like tan, light gray and beige
• Icy colors like light blue, green and purple
• Avoid black, dark gray, brown and other dark hues

Prints and patterns can also help camouflage sweat spots. Florals, plaids, and abstract prints are great choices.

Style Tips for Concealing Hot Flashes

Certain style strategies can help keep hot flashes under wraps in public situations:

• Layer with lightweight cardigans, kimonos or pashminas that can be added or removed.
• Carry a portable fan or cold pack in your bag for quick cooling.
• Wear your hair up to keep your neck uncovered.
• Choose V-necklines over crew necks for better ventilation.
• Select loose, flowy silhouettes over clingy styles.

Having quick cover-ups and cooling aids on hand gives you the confidence to manage sweat and discomfort no matter where you are.

Lifestyle Changes That Can Minimize Hot Flashes

While the right clothes can help cope with hot flashes in the moment, making certain lifestyle adjustments may reduce their frequency and severity over time. Here are some healthy habits to try:

Improve Your Diet

What you eat can have a big impact on hot flashes. Some dietary tips include:

• Eat plenty of fruits and veggies, which contain water and nutrients.
• Choose whole grains for lasting energy.
• Incorporate soy foods like tofu, edamame and soy milk.
• Stay hydrated by drinking plenty of water.
• Limit spicy foods, alcohol, caffeine and hot beverages.

Making healthy diet changes can relieve some menopausal symptoms for many women.

Exercise Regularly

Physical activity benefits the body in countless ways. For reducing hot flashes, aim for:

• 30 minutes of moderate activity most days.
• A mix of cardio and strength training.
• Outdoor walks in the cooler morning and evening hours.
• Yoga and stretching to reduce stress.
• Avoid strenuous workouts that overheat you.

Building physical fitness can help stabilize body temperature changes.

Reduce Stress

High stress levels can make hot flashes feel worse. Relaxation techniques like:

• Meditation
• Deep breathing
• Guided imagery
• Yoga
• Journaling

Can activate the body's relaxation response and dampen hot flashes. Making time to unwind is excellent self-care.

Consider Acupuncture

Acupuncture uses tiny needles placed in the skin to balance energy flow in

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.