7 Ways to Keep Your Hot Flashes in Control

7 Ways to Keep Your Hot Flashes in Control

Feel cooler, calmer, and more in control — one tip at a time.

Hot flashes. They can hit like a heatwave out of nowhere — one minute you’re fine, the next you’re flushed, sweating, and reaching for a fan. Sound familiar?

Whether you're going through perimenopause, menopause, or post-menopause, hot flashes are one of the most common (and frustrating) symptoms. But here’s the good news: there are ways to manage them.

At Fabpad, we’re all about supporting you at every stage of life — so here are 7 practical, natural, and hormone-friendly ways to keep your hot flashes in check.

1. Dress in Layers (and Go Breathable)

Choose lightweight, breathable fabrics like cotton or bamboo — and layer up so you can peel off when the heat strikes.

🌿 Pro Tip: Fabpad’s period panties made with breathable fabrics aren’t just for periods — they’re also perfect for staying dry and comfy when you’re sweating more than usual.

2. Avoid Common Triggers

Certain foods and drinks are known hot flash culprits:

  • Spicy food 🌶️

  • Caffeine ☕

  • Alcohol 🍷

  • Smoking 🚬

Try keeping a journal to track what sets yours off, then adjust accordingly. Even small shifts can help.

3. Stay Cool at Night

Night sweats ruining your sleep? Try:

  • Cooling pillows or bed sheets

  • A fan by your bedside

  • Lightweight sleepwear (again: breathable is best)

  • A glass of cold water by your bed

💧 Staying cool helps you stay rested — and that reduces stress, which also helps with hot flashes!

4. Practice Deep Breathing & Stress Relief

Anxiety and stress can make hot flashes worse — and more frequent.

🧘‍♀️ Slow, deep breathing (in for 4 counts, out for 6) during a hot flash can help calm your nervous system and bring the heat down.
You could also explore:

  • Meditation

  • Gentle yoga

  • Walking in nature

  • Listening to calming music

5. Keep Hydrated

Sweating more? You’ll need to drink more too.
Aim for at least 8 glasses of water a day — even more in warmer climates or if you’re active.

Bonus: Staying hydrated also supports your skin and energy levels.

6. Try Cooling Foods

Eating for your hormones can help — focus on foods that support your body's cooling mechanisms:

  • Water-rich fruits (like watermelon, cucumber, berries)

  • Leafy greens

  • Soy products (which contain natural phytoestrogens)

  • Omega-3 rich foods like flaxseeds and walnuts

🥗 A balanced, plant-forward diet can reduce the severity of hot flashes over time.

7. Talk to Your Doctor

If hot flashes are really impacting your quality of life, you're not alone — and you don’t have to tough it out.

From natural supplements to HRT (hormone replacement therapy), there are safe and science-backed options to help. Your doctor can guide you based on your individual health needs.

💬 Final Word from Fabpad

Hot flashes may be part of the journey — but suffering through them doesn’t have to be. With a few lifestyle shifts (and a little self-kindness), you can find relief.

And remember: menopause isn’t the end of anything. It’s a new phase — and we’re here to walk it with you. 💛

#FabpadCares #HotFlashHelp #MenopauseSupport #MidlifeWellness #HormoneHealth

Back to blog