Menopause, the cessation of menses, is commonly referred to as The Change. Today, more than 50 million women in the United States are menopausal, and while many women have come to embrace The Change, others still struggle with both the physiological discomfort of hot flashes and the psychological significance of no longer being fertile.

For many women, the hot flashes are what make menopause so debilitating, and these can last between three and five years. “Up to 75 percent of American women experience hot flashes, and approximately 10 to 15 percent of women have them frequently,” says Tori Hudson, ND, medical director of A Woman’s Time in Portland, Ore. “Additionally, about 15 percent of women experience severe hot flashes and 25 percent have very uncomfortable hot flashes.” 

No wonder women are hungry for coping strategies. Interestingly, how they respond to stress is what often determines the intensity of their menopause-related symptoms. “Eliciting a ‘relaxation response’ increases muscle relaxation, quiets the mind, promotes positive emotions and can reduce such symptoms as hot flashes, insomnia, PMS and pain,” according to the North American Menopause Society (NAMS) web site.

Besides chilling out, there are several other strategies that can help with hot flashes, such as exercising regularly and avoiding certain foods. “I always tell my patients that lifestyle changes are the most important thing a woman can do to ease menopause,” says Julia Edelman, MD, author of Menopause Matters. “Knowing your triggers, and eliminating or decreasing them, may be the only remedy you need,” Edelman says. Try these six tips from Hudson and Edelman to survive menopause with minimum sweat.

1. Stay cool. “Slight increases in your body's core temperature can trigger hot flashes, so dress in layers. This way, you can remove outer clothing when you feel too warm,” says Hudson. “Open a window or use a fan or air conditioner to keep air flowing. If you feel a hot flash coming on, sip a cold drink.”
2. Detox your diet. Vegetarians have less severe hot flashes than women who eat meat, Edelman points out. Caffeine, hot liquids, spicy foods and alcohol are also significant hot flash triggers, she says. “Women often see a big difference when they cut down on these substances.” Or you may have a certain food that you feel makes your symptoms worse. “Learn to recognize what sets you off, and avoid foods or drinks that bring on hot flashes,” Hudson advises.
3. Keep calm. For some women, yoga, meditation, relaxation and other stress-reducing techniques can offer relief from mild hot flashes. “Even if these approaches don't quell your hot flashes, they may provide other benefits, such as easing the sleep disturbances that tend to occur with menopause,” Hudson says. 
4. Snuff the cigs. Dozens of studies suggest that smoking increases the risk of hot flashes—as if you needed one more reason to quit.
5. Get moving. Women who exercise regularly tend to have hot flashes less frequently, Edelman says. According to NAMS, exercise may also be associated with a shorter overall duration of each hot flash.
6. Herbs can curb. “Black cohosh is the most extensively studied herb for hot flashes,” says Hudson. “Not all of these studies show benefit, but most do.” A January 2012 study published in Holistic Nursing Practice found black cohosh extract (Remifemin) to be particularly effective in easing hot flashes.