A number of treatment options to help you lessen — or even eliminate — hot flashes caused by the onset of menopause are discussed later in this chapter. But you have a variety of first-defense techniques available to you that don't require any special medication or therapeutic program.

Start with the Obvious

When you first begin to notice that hot flashes are part of your life, you can try to diminish them. Try these simple techniques to avoid hot flashes or minimize their severity:

• Avoid triggering foods and drinks. Spicy foods — foods heavy in capsaicin, the heat-inducing chemical in cayenne and other hot peppers — can trigger hot flashes. Caffeine and alcohol are also common triggers.

• Drink plenty of water during the day — at least thirty-two ounces, more if possible. Keep a glass of ice water with you at work and during meetings and set a thermal-lined drink container of ice water on your nightstand, ready to help cool down raging flashes.

• Get at least thirty minutes of exercise every day. Exercise, including stretching, aerobic, and weight-bearing activities, has been shown to cut down on the frequency of hot flashes, and may even help limit their length and severity.

• Wear layers of moisture-absorbing clothing. When a hot flash strikes, you can take off one or more layers of clothing to help cool your skin temperature quickly. Cotton fabrics are particularly helpful in allowing adequate air to reach the skin, and they're good at absorbing perspiration.

• Keep your thermostat turned down — seventy degrees or lower during the day, and sixty-five degrees or lower at night. Lower temperatures can help ward off hot flashes.

• Manage stress to the best of your ability. Avoid stress if you can, but be prepared for stressful situations you can't sidestep. Deep breathing exercises, meditation, yoga, and visualization are all helpful techniques for boosting your ability to remain calm and centered throughout your day.

Don't Be Discouraged

If you take all the steps listed above, and still find yourself doused in sweat several times a day, don't despair. Continue to do the common sense things that will reduce hot flashes, but also consider talking to your health care provider about what other treatments might work. You will be able to say that you've tried the simple things, and your symptoms are serious enough that you need something more. And remember that sometimes tricks that don't work one day are magic the next. Finding the combination that works for you is as much art as science.