The menopause experts have arrived.

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| Welcome to Unpaused — a newsletter from the teams at Healthline and Optum Now dedicated to educating, connecting, and empowering people as they move through the menopausal transition. | Around 1.3 million U.S. women reach menopause each year. And yet, many are unprepared for the changes common during this transitional time. | "I thought going through menopause would be like PMS plus hot flashes," says Heather Graham, senior director of content marketing at Healthline. "That was woefully misguided." | Many women also report feeling unheard when they reach out for support. "I went to see my gynecologist, and she was so dismissive," says Heather. "Her reaction was essentially, 'every woman goes through it; nothing to see here.'" | If you've felt defeated, isolated, or overwhelmed, this newsletter will support you during this chapter of your life. Unpaused combines Healthline's medically backed information with Optum Now's everything health platform to help you find care and guidance. | Each Monday, we'll land in your inbox with heaps of resources to keep you informed and feeling your best. If you'd like to share a question or an experience with menopause, shoot us an email at menopause@healthline.com. | No matter who you are or where you're at in your menopause journey, Unpaused is here to help you take the next step. | To the changing of the seasons, The editors of Healthline and Optum Now |  | | | |  | | Dr. Alana Biggers | MD, MPH | | | | Q | | Which at-home hot flash remedies actually work? | | | A | | Hot flashes are one of the most common symptoms of perimenopause and menopause, and there's no surefire way to prevent them. In addition to hormonal and nonhormonal treatments, there are lifestyle habits that may decrease severity. This means all of the standard recommendations apply — eating a balanced diet, engaging in physical activities regularly, getting at least 7 hours of high quality sleep each night, and effectively managing stress.
People may also consider limiting or avoiding possible dietary hot flash triggers, including: - caffeine
- alcohol
- spicy foods
Hot flashes can lead to excessive sweating and dehydration, so make sure to stay hydrated by drinking at least 9 cups of water a day and eating hydrating foods. Drinking cold water may also offer soothing and cooling effects, so consider keeping an insulated water bottle on hand. Other cooling strategies include: - dressing in layers and opting for lightweight, breathable fabrics like cotton and linen
- using moisture-wicking or cooling bedding
- keeping a fan on hand
- cooling down with a cold pack
Many common natural remedies for hot flashes haven't been proven safe or effective, so make sure to talk with your doctor before trying them. They include: - black cohosh
- red clover
- dong quai
Hot flashes don't necessarily cause harm to your health, but they can be disruptive and negatively affect your overall quality of life. So, don't hesitate to talk with your doctor about treatments and strategies for curbing their effects.
Want to keep a record of your menopause symptoms? Download our free tracker here. | | | | Have questions for our menopause experts? Let us know at menopause@healthline.com and the answer may be featured in an upcoming edition! | | | | Stock up | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | MOVE YOUR BODY | Hit the gym for hot flash relief | Aim for at least 150 minutes of moderate-intensity exercise (when you can talk but you can't sing) per week. Make sure to combine cardio exercise — such as brisk walking, swimming, or cycling — with strength training activities like weight lifting, Pilates, and kettlebells. | | | | | |  | | Healthline, Optum Now, and their respective logo(s) are trademarks of RVO Health, LLC. All other trademarks are the property of their respective owners. © 2025 RVO Health, LLC. All Rights Reserved. 1101 Red Ventures Drive, Fort Mill, SC, 29707 | | | |
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