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Peri / Menopause Hot Flash Hacks You Can't Live Without (IRL for Hot, Southern Summers)
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items Perimenopause and menopause hot flashes are no joke, especially if you live somewhere hot. This is everything I personally use to stay functional when my body decides it's 98 degrees inside. From what lives in my bag and car to what helps me actually...
Sections
3
On-The-Go
Bedtime & Sleep
Food, Nutrition, & RX Staples
On-The-Go
These are the things I keep in my bag or car at all times, especially in warmer months. If a hot flash hits while I’m out, these are what help me recover quickly and keep going.
I keep this in my bag and in my car because Memphis heat + a random hot flash is a brutal combo. It’s small but surprisingly powerful, and I’ve absolutely used it mid-conversation like “hold please” 😅 Long battery life is a MAJOR plus!
My Emergency Cooling Fan (Purse + Car Must-Have): JISULIFE 3 IN 1 USB Rechargeable Mini Fan
I swear staying hydrated actually helps take the edge off hot flashes. This goes everywhere with me. If it’s not ice cold, I’m not interested.
Ice-Cold Water All Day (Hot Flash Essential): HydroFlask 40 oz Travel Tumbler
This is one of those things I didn’t think I’d use… and now I won’t leave the house without it in the summer. If I feel a flash coming on, I wet it and it helps me cool down fast.
Instant Cool-Down Trick (Way More Useful Than I Expected): Cooling Towel By Coolcore
I swear staying hydrated actually helps take the edge off hot flashes. This goes everywhere with me. If it’s not ice cold, I’m not interested. The Stanley keeps your liquid cool/cold for a LONG time.
Backup Hydration (Because One Water Bottle Is Never Enough): Adventure Quencher H2.0 Travel Tumbler | 40 oz - Stanley 1913
Bedtime & Sleep
Nighttime is when my hot flashes are the worst, so everything here is about staying asleep instead of rage-kicking the covers off at 2am.
These are my go-to PJs when I know it’s going to be one of those nights. Lightweight, breathable, and not clingy when you wake up overheated at 2am.
Lightweight PJs for Overheating Nights: Ekouaer Women's Tank Top & Shorts PJ Set
300-500 thread count cotton sheets are the crispest, coolest, most breathable sheets you can sleep on. They keep me comfortable and cool all night compared to any fancy, high-thread-count sheet any day. These are my go-tos!
Cooling Sheets That Don’t Trap Heat: Charter Club Sleep Cool 400 Thread Count Hygrocotton® Sheet Sets
This made a noticeable difference for me. I still get hot at night, but I’m not constantly throwing the covers off and waking myself up. It just feels cooler overall.
Cooling Comforter That Actually Helps Me Stay Asleep: Tunatutu InstantIce™ Cooling Comforter
Food, Nutrition, & RX Staples
These are the supplements, medications, and a few nutrition habits that have helped me manage symptoms more consistently. Not magic fixes, but they’ve made a real difference for me. Prioritizing protein and a few key supplements has helped stabilize ...
Focusing on protein has actually helped my energy levels a lot, especially during the day. I’m not perfect about it, but when I hit it consistently, I feel way more stable and less snacky.
Protein Staples That Help My Energy + Cravings: Healthy & Satisfying Protein Faves
While this doesn’t stop hot flashes, it does help me relax at night, and overall helps with stress, mood, and lowering cortisol in the body. This has been one of those products that I can’t go without!
Stress Support That Helps Take the Edge Off: Physician's CHOICE KSM-66 Ashwagandha Extract
ALWAYS TALK TO YOUR DOCTOR FIRST. I am 7 years post-breast cancer treatment, on an aromatase inhibitor, so I am not a candidate for estrogen therapy. This medication has been the lifesaver in reducing hot flashes for me.
RX Option That Helped My Hot Flashes (Talk to Your Doctor): Oxybutynin Clinical Info