Im a menopause coach my top 4 tools for managing hot flashes

Newsflash: You can minimize hot flashes, even when the temps outside are high.But it’s going to be tricky.“Summer is especially challenging for women in menopause because the heat and humidity level up the challenge we’re already facing,” explains certified menopause coach Sarah Fuhrmann, who helps women build lifestyle habits to better get through “the change.”“Before menopause, women have a range of temperatures they can tolerate … that’s like a sidewalk-width path,” she explained.

“Along comes perimenopause, and that range narrows year-round.“Top that with summer’s heat and humidity, and it’s like you’ve gone from the sidewalk to a 4-inch-wide balance beam.

All it takes is a little wobble to knock you off that beam into a hot flash.”Speaking with The Post, Fuhrmann detailed her four tools for tackling menopause in a healthy, tangible way — with zero shame attached.Though women likely can’t completely stop their own hot flashes, recognizing their individual triggers can go a long way.

“Everyone’s trigger list is a little different,” Fuhrmann told the Post.She suggests women spend two weeks keeping track of what their environment entailed right before a hot flash, such as what they ate, what they drank, what they wore, their stress levels, etc.“Common hot flash triggers are caffeine, hot drinks, alcohol, smoking, spicy food, stress, and warm spaces,” Fuhrmann said.“Not everyone is affected by all of these, though, and you may also have others.For example, eating too much sugar gives me hot flashes.

Knowing your particular set of triggers is the first step to managing them.”Fuhrmann also recommends women plan ahead to beat the heat.“The middle of a hot flash isn’t the time to be figuring out what will help you lessen their impact,” she said.She suggests women have a small fan ready to go, as well as a cold water bottle and a change of dry clothes or pajamas.She also encourages clients to practice “stress...