To manage the effects of menopause without hormone replacement therapy (HRT), you can try other medical options, as well as herbal remedies and lifestyle strategies to combat hot flashes and night sweats. Lifestyle options include:
- Dress in layers that may be removed if you find you're getting too warm.
- Sleep in a cool room.
- Drink plenty of water.
- Avoid hot foods such as soups, spicy foods, caffeinated foods and beverages and alcohol, which can trigger hot flashes.
- Try to decrease stress.
- Exercise regularly.
- Breathe deeply and slowly, if you feel a hot flash starting; rhythmic breathing may help to "turn down" the heat of a hot flash or prevent it from starting altogether.
- Use a hand-held fan.