Exercise
Various forms of exercise are effective in relieving the discomfort from hot flashes, mood swings, and disruption of sleep. Most healthcare providers recommend yoga, breathing exercises, and aerobic exercises. These activities reduce irritability and hot flashes. According to experts, regular exercise about four times a week can reduce hot flashes’ number, severity, and length. Many women who exercise regularly reported that they could cope with hot flashes better.
In one study, researchers observed sedentary women work an exercise program (pedaling or jogging) for 45 minutes four or five times a week. The women experienced lower basal core temperature as skin blood flow and sweat rate thresholds occurred. Moreover, the participants said their hot flashes frequency decreased to 60 percent.
Experts say that they do not fully understand hot flashes’ pathophysiology (abnormal changes in body functions). The accepted hypothesis is that thermoregulatory dysfunctions are key contributors to the condition. Studies revealed that perimenopausal women’s basal core body temperatures are elevated. Moreover, their thermoneutral zone became narrow. The study results suggested that exercise could help reduce hot flashes because it improves the mechanisms for heat dissipation, lowers core body temperature, and improves the control and stability of the thermoregulatory system.
