9 Solutions for Menopause Symptoms and Hot Flashes

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Ah menopause symptoms and it’s oh so fun companion hot flashes! I like to think of perimenopause as a warm up band for menopause that refuses to leave the stage. These are some of the everyday solutions I’ve found in my quest to deal with my menopause symptoms and hot flashes without popping a pill or experimenting on myself with creams and patches.

The Truth About Your Menopause Symptoms

How long will it go on? Who the heck knows! It could be a few years it could be ten. Hang on while your hormone levels go up and down and your body reacts in ways it never even considered during adolescence.   Hot flashes are new to me. I’m one of those folks who is always cold so waking up feeling like I’m an oven is totally new. That said, none of my menopause symptoms have gotten so bad that I’ve considered hormones. These are some of the everyday solutions I’ve found in my quest to deal with hot flashes without popping a pill or experimenting on myself with creams and patches.

How to Deal with Hot Flashes

I first noticed hot flashes a couple years back after too much red wine. For a while, I thought it was just the wine. Sigh.  I love a good Pinot Noir or a berry bomb of a Zinfindel.  Unfortunately, along with middle of the night hot flashes, the red wine hangovers got worse too. I’ve switched to white wine.

#1: Try and figure out if you have food related triggers related to menopause symptoms and avoid them. 

In my case, the red vino had to go. It’s been suggested to me that I try to European red wine to see how that works but so far limiting myself to one glass of red or just sticking to white wine and champagne has worked. Figure out if you have a food trigger and see if you can ditch it. This might not get rid of hot flashes permanently but it might make them less frequent.

#2: Get a Cooling Pad

Frosty Cooling Pillow Gel Mat + STORAGE COVER - Large Adult Size (12.5 x 22 inches) - Best Cold Pad for Night Sweats, Migraines, Hot Flashes, Fevers, Neck Pain

$25.95
1 new from $25.95
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • COOLNESS LAST LONGER THAN MOST GEL PILLOWS without the use of a harmful solvent or electricity. For continuous cooling, buy two so one can be in the refrigerator while you are using the other.
  • SOFT AND COMFORTABLE gel pillow with storage cover that doesn't feel you are sleeping on a block of ice! Large and flexible enough to wrap around your head, arms, legs and any part of your body that is bruised and aching.
  • THICK GEL THAT DOESN'T LUMP, BUNCH UP OR CRACK WITH CONSTANT USE. Storage cover keeps gel mat in place so it doesn't slide around. Fits perfectly over your own pillow.
  • HOT FLASHES, SUNBURNS, NIGHT SWEATS AND FEVERS are miserable and interrupt the quality of your night and day. We want you to feel better FAST!
  • WE BELIEVE YOU DESERVE A GOOD NIGHT SLEEP and want to help keep you cool and refreshed.

Sometimes I get Hot Flashes and haven’t touched a drop. Sometimes I enjoy a nice glass of red and know I’ll pay for it later. Fortunately, when I stagger into the kitchen in the middle of the night I know I have a cooling pad stashed in the fridge. I’ve attached a link to the one I got from Amazon above. I grab it from the fridge and lay down on it and can usually get right back to sleep. By morning it is body temperature but comfortable enough that I’ve slept through. Insider tip: skip putting it in the freezer. The fridge is the best spot to cool it. The freezer makes this pad way too stiff and cold.

#3: Get a Gel Ice Pack for Daytime/Office Hot Flashes

Gel Ice Packs for Hot and Cold Therapy: Flexible, Reusable, & Microwavable | For Pain Relief, Sports Injuries, Swelling, etc. (2-Pack : 4" x 10" Each)

$19.99
$11.99
1 new from $11.99
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • 2-PACK ~ REUSABLE & FLEXIBLE: Each gel ice pack are at the dimensions of 4.7" x 9.8". (They are also a perfect fit for our Adalid Gear medium-sized wrap which will keep this gel ice pack in place on your body parts and limbs. Please see our storefront to purchase the separate wrap)
  • FOR HOT & COLD THERAPY: Can be frozen, heated or microwaved; a perfect first aid essential for home or clinical use as it is ideal for sports injuries, muscle pains, swelling, body aches and more.
  • CE CERTIFIED & FDA-APPROVED: Has non-toxic gel contained in a durable leak-proof plastic that won't rip, tear, or puncture.

Don’t want a whole bunch of your Millenial coworkers wondering why you are stripping down or frantically fanning yourself? Get a gel pack designed for your back and stash it in the office fridge or freezer. When a hot flash comes on go strap it on, cool down and claim your bad back is bothering you again.

#4: Get a Headache Ice Hat

The Original Headache Hat Wearable Ice Pack for Migraine Headaches – Regular Size

$39.99
3 new from $39.95
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • Experience instant and long lasting, cooling therapy from migraine headaches
  • Made of soft, flexible materials: cotton, spandex and micro fleece
  • Individually wrapped ice cubes provide instant cooling sensation for all of the pain points on your head and body
  • Multiple ways to wear: over eyes, on the side, back to front and more.
  • Made in USA

In addition to hot flashes I’ve gone from being someone that doesn’t ever get headaches to someone who seems to be regularly stricken by ones that are so bad I can barely function. My answer to that (along with lots of ibuprofen) was this crazy headache hat with gel inserts. Think of it as a gel pack hat. I discovered it works wonderfully for stopping the flare of the hot flash cold. (Pun intended).

#5: Get an Air conditioner for Your Bedroom

LG LP0817WSR 115V Portable Air Conditioner with Remote Control in White for Rooms up to 150-Sq. Ft.

$299.99
$279.00
19 new from $279.00
13 used from $ 230.18
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • Portable air conditioner with auto evaporation system
  • 8000 BTU (ASHRAE-128 Standard) / 5500 BTU (DOE 2017 Standard)
  • Uses a standard 115-volt/15 amp electrical outlet (6-ft. long power cord)
  • Cools a room up to 150 sq. ft. with up to 1.8 pints per hour dehumidification
  • Top, inclined air discharge with auto swing louvers helps eliminate hot spots

I live in a part of California where it seems ridiculous to have air conditioning. We have heat waves but they never last long. I suffered through 15 years of a couple heat waves a year without a/c no problem-o. This year was different. The combo of a heat wave and a run of several nights with hot flashes broke me. I ordered up this low profile window unit from Amazon and never looked back. Having a nice cool room to sleep in when my body feels like it is on fire is awesome. The white noise it creates helps me get a good nights sleep too.

#6: The BedJet Comforter

BedJet V2 Climate Comfort for Beds, Cooling Fan + Heating Air with Biorhythm Sleep Technology (Single Temperature Zone Any Size Mattress)

$499.00
$339.00
1 new from $339.00
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • Start sleeping better tomorrow with on-demand cooling and heating comfort right in your own bed, works on any size bed including adjustable beds. New V2 model uses sleep inducing biorhythm temperature technology to help you go to sleep faster, stay asleep longer and wake up more refreshed. Program custom heating/cooling profiles for every hour of the night and obsolete your noisy alarm clock with a BedJet V2 temperature wake-up setting.
  • Powered ventilation cooling instantly wicks body heat and moisture out of the bed for awesome cooling relief, great solution for hot sleepers, hot-flashes. Special night sweat management mode is proven to remove body moisture from the bed to keep you dry and comfortable.
  • Heating mode gives an enveloping dry sauna like warmth in just seconds, great therapy for cold feet and cold legs, safer alternative to electric blankets and warms bed 15x faster with air
  • New V2 model includes essential oil Aromatherapy diffuser kit. Enjoy the therapeutic soothing effects of scented aromatherapy and freshen your sheets when running the BedJet. Dual zone temperature upgrade option available for couples with different sleep temperature needs - each half of the bed gets independent cooling/heating control, stop fighting over the thermostat and sleep better together!
  • Includes 1 BedJet V2 base unit with silky quiet digital DC motor, wireless remote control plus free Bluetooth App for control from your iPhone, iPad or Android device, App features include auto-shutoff timers, wake up alarm, biorhythm sleep cycle settings and custom temperature settings. Use with your own sheets or combine with our optional AirComforter for even better cooling performance. Amazon's current return policy (30 days) applies when purchasing from Amazon

I’ll be honest while the air conditioner is great I still get all sorts of sweaty gunder the sheets. When I did a house swap with a friend she made me promise to try her BedJet. I’ll concede I had BedJet envy. After my husband (a hot sleeper) thought it was amazing too. The airflow really kept both of us dry as our own temperature fluctuated up and down. The Bedjet’s special night sweat management mode removes body moisture from the bed so you stay dry and comfortable.

#7: Consider a ChiliPad

Sleep Technology -ChiliPad Cube - Twin XL (Single Zone, Split King) - Fits Your Existing Mattress, Delivers Precise Temperature Control, and Creates the Perfect Sleep Environment

$649.00
$599.00
1 new from $599.00
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • WATER BASED COOLING SYSTEM: ChiliPad uses a water-based cooling system that gives you precise temperature control.
  • EXPERIENCE DEEP SLEEP: The ability to regulate your sleep temperature helps you achieve deeper, more restorative sleep.
  • SLEEP TECHNOLOGY: ChiliPad uses innovative sleep technology to create a cooling and heating mattress pad.
  • WIDE TEMPERATURE RANGE: Regulate your sleep temperature from 55F to 110F.
  • SATISFACTION GUARANTEE: If for any reason you aren't loving the ChiliPad, contact us and we will get you taken care of.

I haven’t tried one of these but I have an elderly friend who swears by hers for the warming mode and mentions that she likes the cooling function during San Francisco’s occasional heatwaves. She likes that it uses water in silicone tubing to circulate the warmth and the cool.

#8 Rethink Your PJ’s

BedHead Women's Long Sleeve Classic Stretch Knit Pajama Set Rouge French Lace X-Small

$90.99
1 new from $90.99
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

BindingApparel
BrandBedHead Pajamas
ColorRouge French Lace
Departmentwomens
EAN0769373050608
EAN ListEAN List Element: 0769373050608
LabelBedHead
ManufacturerBedHead
MPN1002-SJ7-7534
Package DimensionsHeight: 362; Length: 1031; Weight: 106; Width: 780
Part Number1002-SJ7-7534
Product GroupApparel
Product Type NameSLEEPWEAR
PublisherBedHead
SizeX-Small
StudioBedHead
TitleBedHead Women's Long Sleeve Classic Stretch Knit Pajama Set Rouge French Lace X-Small
UPC769373050608
UPC ListUPC List Element: 769373050608

BedHead Pajamas 2 PC Womens Short Sleeve Shorty Woven Pajama Set

$69.95
1 new from $69.95
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • Top: notch collar, short sleeves with banded cuffs, front button closure, piping trim
  • Shorts: elasticized waist, lounge fit, mid-rise
  • Machine wash cold

I’ve found that I’m much better off in very light cotton that’s breathable. Cotton voile is my new best friend at night. Nightshirts and nightgowns in this fabric breathe well and dry quickly if I do break a sweat.

#9: Rethink Memory Foam Beds

Zinus Memory Foam 12 Inch / Premium / Cloud-like Mattress, Queen

$289.00

Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • 1 inch microfiber quilted to soft knitted jacquard cover, 1 inch Viscolatex Responsive Foam, 2 inch memory foam, 3 inch comfort foam, & 5 inch high-density base support foam
  • Memory foam is infused with green tea, charcoal and natural plant oil for minimal use of petrol based chemical and works to eliminate orders
  • Our patented compression technology allows our mattresses to be efficiently compressed, rolled and shipped in a box conveniently to your door.All foam is CertiPUR-US Certified for durability, performance and content with 10-year limited warranty
  • We recommend you open your mattress package upon receipt and allow at least 72 hours at room temperature for your new mattress to return to its original, plush shape.
  • While mattresses typically take 48 to 72 hours to decompress, it is not unusual for them to take longer in some cases. Other factors, such as cold weather, can affect decompression times.

These bad boys are hot and seem to retain the heat. We sleep on one when we visit my parents. Heat is the reason they moved this mattress to the guest bedroom and got a different one.  Invariably my husband (the hot sleeper) considers opening a window even mid-winter. I seem to be doubly prone to hot flashes on these mattresses. They are comfy but don’t really work if I’m waking up from the heat each night.

What are your menopause symptoms? Please share your tips in the comments so we can all stay cool!

Frosty Cooling Pillow Gel Mat + STORAGE COVER - Large Adult Size (12.5 x 22 inches) - Best Cold Pad for Night Sweats, Migraines, Hot Flashes, Fevers, Neck Pain

$25.95
1 new from $25.95
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • COOLNESS LAST LONGER THAN MOST GEL PILLOWS without the use of a harmful solvent or electricity. For continuous cooling, buy two so one can be in the refrigerator while you are using the other.
  • SOFT AND COMFORTABLE gel pillow with storage cover that doesn't feel you are sleeping on a block of ice! Large and flexible enough to wrap around your head, arms, legs and any part of your body that is bruised and aching.
  • THICK GEL THAT DOESN'T LUMP, BUNCH UP OR CRACK WITH CONSTANT USE. Storage cover keeps gel mat in place so it doesn't slide around. Fits perfectly over your own pillow.
  • HOT FLASHES, SUNBURNS, NIGHT SWEATS AND FEVERS are miserable and interrupt the quality of your night and day. We want you to feel better FAST!
  • WE BELIEVE YOU DESERVE A GOOD NIGHT SLEEP and want to help keep you cool and refreshed.

Gel Ice Packs for Hot and Cold Therapy: Flexible, Reusable, & Microwavable | For Pain Relief, Sports Injuries, Swelling, etc. (2-Pack : 4" x 10" Each)

$19.99
$11.99
1 new from $11.99
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • 2-PACK ~ REUSABLE & FLEXIBLE: Each gel ice pack are at the dimensions of 4.7" x 9.8". (They are also a perfect fit for our Adalid Gear medium-sized wrap which will keep this gel ice pack in place on your body parts and limbs. Please see our storefront to purchase the separate wrap)
  • FOR HOT & COLD THERAPY: Can be frozen, heated or microwaved; a perfect first aid essential for home or clinical use as it is ideal for sports injuries, muscle pains, swelling, body aches and more.
  • CE CERTIFIED & FDA-APPROVED: Has non-toxic gel contained in a durable leak-proof plastic that won't rip, tear, or puncture.

The Original Headache Hat Wearable Ice Pack for Migraine Headaches – Regular Size

$39.99
3 new from $39.95
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • Experience instant and long lasting, cooling therapy from migraine headaches
  • Made of soft, flexible materials: cotton, spandex and micro fleece
  • Individually wrapped ice cubes provide instant cooling sensation for all of the pain points on your head and body
  • Multiple ways to wear: over eyes, on the side, back to front and more.
  • Made in USA

LG LP0817WSR 115V Portable Air Conditioner with Remote Control in White for Rooms up to 150-Sq. Ft.

$299.99
$279.00
19 new from $279.00
13 used from $ 230.18
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • Portable air conditioner with auto evaporation system
  • 8000 BTU (ASHRAE-128 Standard) / 5500 BTU (DOE 2017 Standard)
  • Uses a standard 115-volt/15 amp electrical outlet (6-ft. long power cord)
  • Cools a room up to 150 sq. ft. with up to 1.8 pints per hour dehumidification
  • Top, inclined air discharge with auto swing louvers helps eliminate hot spots

BedJet V2 Climate Comfort for Beds, Cooling Fan + Heating Air with Biorhythm Sleep Technology (Single Temperature Zone Any Size Mattress)

$499.00
$339.00
1 new from $339.00
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • Start sleeping better tomorrow with on-demand cooling and heating comfort right in your own bed, works on any size bed including adjustable beds. New V2 model uses sleep inducing biorhythm temperature technology to help you go to sleep faster, stay asleep longer and wake up more refreshed. Program custom heating/cooling profiles for every hour of the night and obsolete your noisy alarm clock with a BedJet V2 temperature wake-up setting.
  • Powered ventilation cooling instantly wicks body heat and moisture out of the bed for awesome cooling relief, great solution for hot sleepers, hot-flashes. Special night sweat management mode is proven to remove body moisture from the bed to keep you dry and comfortable.
  • Heating mode gives an enveloping dry sauna like warmth in just seconds, great therapy for cold feet and cold legs, safer alternative to electric blankets and warms bed 15x faster with air
  • New V2 model includes essential oil Aromatherapy diffuser kit. Enjoy the therapeutic soothing effects of scented aromatherapy and freshen your sheets when running the BedJet. Dual zone temperature upgrade option available for couples with different sleep temperature needs - each half of the bed gets independent cooling/heating control, stop fighting over the thermostat and sleep better together!
  • Includes 1 BedJet V2 base unit with silky quiet digital DC motor, wireless remote control plus free Bluetooth App for control from your iPhone, iPad or Android device, App features include auto-shutoff timers, wake up alarm, biorhythm sleep cycle settings and custom temperature settings. Use with your own sheets or combine with our optional AirComforter for even better cooling performance. Amazon's current return policy (30 days) applies when purchasing from Amazon

Sleep Technology -ChiliPad Cube - Twin XL (Single Zone, Split King) - Fits Your Existing Mattress, Delivers Precise Temperature Control, and Creates the Perfect Sleep Environment

$649.00
$599.00
1 new from $599.00
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • WATER BASED COOLING SYSTEM: ChiliPad uses a water-based cooling system that gives you precise temperature control.
  • EXPERIENCE DEEP SLEEP: The ability to regulate your sleep temperature helps you achieve deeper, more restorative sleep.
  • SLEEP TECHNOLOGY: ChiliPad uses innovative sleep technology to create a cooling and heating mattress pad.
  • WIDE TEMPERATURE RANGE: Regulate your sleep temperature from 55F to 110F.
  • SATISFACTION GUARANTEE: If for any reason you aren't loving the ChiliPad, contact us and we will get you taken care of.

BedHead Women's Long Sleeve Classic Stretch Knit Pajama Set Rouge French Lace X-Small

$90.99
1 new from $90.99
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

BindingApparel
BrandBedHead Pajamas
ColorRouge French Lace
Departmentwomens
EAN0769373050608
EAN ListEAN List Element: 0769373050608
LabelBedHead
ManufacturerBedHead
MPN1002-SJ7-7534
Package DimensionsHeight: 362; Length: 1031; Weight: 106; Width: 780
Part Number1002-SJ7-7534
Product GroupApparel
Product Type NameSLEEPWEAR
PublisherBedHead
SizeX-Small
StudioBedHead
TitleBedHead Women's Long Sleeve Classic Stretch Knit Pajama Set Rouge French Lace X-Small
UPC769373050608
UPC ListUPC List Element: 769373050608

BedHead Pajamas 2 PC Womens Short Sleeve Shorty Woven Pajama Set

$69.95
1 new from $69.95
Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • Top: notch collar, short sleeves with banded cuffs, front button closure, piping trim
  • Shorts: elasticized waist, lounge fit, mid-rise
  • Machine wash cold

Zinus Memory Foam 12 Inch / Premium / Cloud-like Mattress, Queen

$289.00

Free shipping
Buy Now
Getting Balance  9 Solutions for Menopause Symptoms and Hot Flashes   Amazon.com
as of Mar 12, 2018 12:04 am

Features

  • 1 inch microfiber quilted to soft knitted jacquard cover, 1 inch Viscolatex Responsive Foam, 2 inch memory foam, 3 inch comfort foam, & 5 inch high-density base support foam
  • Memory foam is infused with green tea, charcoal and natural plant oil for minimal use of petrol based chemical and works to eliminate orders
  • Our patented compression technology allows our mattresses to be efficiently compressed, rolled and shipped in a box conveniently to your door.All foam is CertiPUR-US Certified for durability, performance and content with 10-year limited warranty
  • We recommend you open your mattress package upon receipt and allow at least 72 hours at room temperature for your new mattress to return to its original, plush shape.
  • While mattresses typically take 48 to 72 hours to decompress, it is not unusual for them to take longer in some cases. Other factors, such as cold weather, can affect decompression times.