A middle-aged woman who suddenly feels her skin burning like it’s on fire without any warning is commonly referred to as a menopausal hot flash. Hot flashes usually last for two years in menopausal women and can now be improved by estrogen supplementation with the help of a doctor. If you don’t want to use hormones to improve your symptoms, you can also try the following “self-care” methods: Look for triggers Hot flashes tend to be intermittent and have triggers that vary from person to person. Menopausal women should be aware of all changes in their activities, diet, environment and mood on a daily basis, and keep a diary if necessary. It is in this process that some women discover patterns of behavior that trigger hot flashes. As a result, they also find ways to overcome the appearance of hot flashes symptomatically. Avoid alcohol and nicotine stimulation, which can cause abnormal changes in blood pressure and mental status, so menopausal women should not drink alcohol or smoke, and should drink less coffee and tea. Relax your body and mind When hot flashes occur, you should pay attention to stabilizing your emotions, you can use relaxation and contemplation, imagine yourself in a cool place, your mind is cool, you can also drink a glass of cool water, etc., which is also useful for relieving hot flashes. Five ways to prevent and relieve menopausal hot flashes 1, drink a glass of plain water When hot flashes appear, imagine yourself in a cool place, the mind is calm, you can also drink a glass of cool water, for the relief of hot flashes is very effective. 2, avoid smoking and alcohol Alcohol and nicotine stimulation will cause abnormal changes in blood pressure and mental, so menopausal women should not drink alcohol, smoking, coffee, tea, etc. should also drink less. 3, deep and long breathing When you feel hot flashes, it is useful to take deep breaths. Do your best to exhaust the gas in your lungs and inhale deeply. 4, regulate the diet Eat more vegetables and fruits, milk, soy products and other foods rich in vitamins and proteins, and reduce the intake of spicy and stimulating, high-fat and high-sugar foods. 5, regular exercise Regular exercise can promote blood circulation, enhance the body’s heat resistance, and help enhance the ability to adapt and regulate the temperature.