Practice
Finding your triggers
One week of noticing what comes before a flash. Costs nothing and often does more than a supplement.
What to do
For one week, note what happened in the hour before each flash. The usual suspects are spicy food, alcohol, caffeine, and stress — but yours may not be any of those, which is the point of looking.
Log it in Guía the moment it passes, before you carry on.
On a hard day: Note one flash, not all of them. A single data point is still one more than none.
When you might notice
You will have a pattern in about a week.
Roughly what it costs
Free
What this is based on
Trigger identification is one of the most evidence-supported behavioral interventions for hot flashes, and avoiding personal triggers can cut frequency substantially.
Well established
What this is for
Also worth knowing about
A colder bedroom
The cheapest thing on this list, and for night sweats often the most effective.
Sage
A kitchen herb with real clinical evidence behind it for hot flashes.
Asking about hormone therapy
The most effective treatment there is for hot flashes and night sweats. A conversation with a clinician, not something to start on your own.
Glycine
An amino acid that lowers your core body temperature — the signal your brain waits for before deep sleep.
Guía is not a doctor and none of this is medical advice. It is here so you can have a better conversation with someone who is. Who made this
Which of these is for you?
Three questions and Guía puts the ones that fit your symptoms into a plan — in the right order, with the smaller version for the days you cannot. Free, and there is nothing to buy.
Answer three questionsThe library stays free and open. No account needed to read any of it.