Making lifestyle changes may help ease the discomfort of your symptoms and keep you healthy in the long run. Because your risk of osteoporosis and heart disease increases at this time, a healthy diet is more important than ever. Adopt a low-fat, high-fiber diet that is rich in fruits, vegetables, and whole grains. Add calcium-rich foods or take a calcium supplement. Avoid alcohol or caffeine, which can trigger hot flashes. If you smoke, try to quit. Regular physical activity helps keep your weight down, improves your sleep, strengthens your bones, and elevates your mood. Try to exercise for 30 minutes or more on most days of the week. Stress reduction techniques, such as meditation or yoga — both can help you relax and tolerate your symptoms more easily.

Lifestyle changes that may be helpful: Sedentary women are more likely to have moderate or severe hot flashes compared with women who exercise. In one trial, menopausal symptoms were reduced immediately after aerobic exercise.

Cigarette smoking may be related to hot flashes in menopausal women. Preliminary data have shown that women who experience hot flashes are more likely to be smokers. Another preliminary study found that new users of hormone replacement therapy for the relief of menopausal symptoms were more likely to be current cigarette smokers than were those who had never smoked.