Routine to control vasomotor symptoms.

Use the arrows to continue the routine!

Step 9

Choose lightweight, breathable pajamas.

Step 10

Use pillows + mattress covers with cooling gels.

Restart

Back

Back

Step 7

When possible, skip the hairdryer.

Step 8

Air conditioning

Turn your bedroom temperature down at night.

Next

Next

Back

Back

Step 5

Work out indoors when it's hot outside.

running shoes

weights

Step 6

Avoid warm baths + showers.

Bath

Next

Next

Back

Back

Step 3

Scale back on sugar + spicy foods.

Step 4

Add soybeans + tofu to your diet.

Next

Next

Back

Previous

Herbal Tea

Step 1

Replace coffee with herbal tea (or go decaf).

Step 2

Wear breezy fabrics like cotton + linen.

Next

Next

Back

Back

Cotton Dress

Cotton Skirt

Sugary Doughnut

Lightweight Pajamas

Lightweight Pajamas

Lightweight Pajamas

cooling gel pillow

cooling gel pillow

cooling gel pillow

Hair Dryer

Air from hair dryer

Routine to control vasomotor symptoms.

Use the arrows to continue the routine!

Step 1

Replace coffee with herbal tea (or go decaf).

Step 2

Wear breezy fabrics like cotton + linen.

Next

Back

Step 2

Wear breezy fabrics like cotton + linen.

Step 2

Scale back on sugar + spicy foods.

Next

Back

Step 3

Scale back on sugar + spicy foods.

Step 2

Add soybeans + tofu to your diet.

Next

Back

Next

Back

Step 4

Add soybeans + tofu to your diet.

Step 2

Work out indoors when it’s hot outside.

Step 5

Work out indoors when it’s hot outside.

Step 2

Avoid warm baths + showers.

Next

Back

Step 6

Avoid warm baths + showers.

Step 2

When possible, skip the hairdryer.

Next

Back

Step 7

When possible, skip the hairdryer.

Step 2

Turn your bedroom temperature down at night.

Next

Back

Step 8

Turn your bedroom temperature down at night.

Step 2

Choose lightweight, breathable pajamas.

Next

Back

Step 9

Choose lightweight, breathable pajamas.

Step 2

Use pillows + mattress covers with cooling gels.

Next

Back

Step 10

Use pillows + mattress covers with cooling gels.

Restart

Back

Spicy Pepper

You might not know that hot flashes and night sweats are vasomotor symptoms. But you can adjust your daily routine to help. Click the next arrow to find out how!

Pajama top

Doughnuts

running shoes

Next

Next

Back

Back

Step 1

Replace coffee with herbal tea (or go decaf).

Herbal Tea

Step 2

Wear breezy fabrics like cotton + linen.

Cotton Dress

Next

Next

Back

Back

Day to Night Routine

You might not know that hot flashes and night sweats are vasomotor symptoms. But you can adjust your daily routine to help. Click the next arrow to find out how!

Vasomoter Symptom Routine