Hot Flash Relief: 24-Hour Cooling Strategies

Daytime Playbook

• Hydrate with mineral-rich water and add a pinch of sea salt on high-sweat days.
• Keep a light cotton layer handy; swap it out when you feel a heat spike coming.
• Stack five-minute breathing breaks or outdoor walks between work blocks.

Evening & Overnight

• Swap heavy dinners for protein-packed bowls with leafy greens to reduce metabolic heat.
• Cool the bedroom to 60–67°F, use a breathable pillow insert, and keep a chilled eye mask bedside.
• Log hot flash triggers in a notebook—identify patterns in meals, stress, or room temperature.

Connect the Dots

Track improvements weekly and test one change at a time. Combine these tactics with the Menopause Vitality home base for supplement timing, hydration cues, and stress relief ideas.