Do you ever find yourself hot when everyone else is cold? Or waking up sweaty for no apparent reason? You’re not alone!
These temperature swings are all too common for women, and not just during menopause. Hormonal imbalances or swings throughout the month can cause you to feel like a furnace at any age.
First we’ll explore how to watch for your triggers and start to understand the lifestyle factors that play into your hot flashes, then we’ll look at a few great tips about how to keep these annoyances at bay.
Having hot flashes and night sweats?
Does it feel like a heater is radiating deep inside your body? Do you experience night sweats that leave your drenched? You’re not alone.
For some women, hot flashes and night sweats are infrequent and manageable. But for others, they can be intense and interfere with quality of life.
Women experience these symptoms due to an imbalance in their hormone levels. Previously, it was thought that being too low in estrogen was the problem. But today, we understand the cause may also be too much estrogen and too little progesterone, or other hormone imbalances in your body that come from the adrenals, ovaries, thyroid pancreas or gastrointestinal tract. There’s a fine dance to keeping all these systems in balance, which becomes especially challenging as women go through midlife changes. But there are several things you can do to help maintain that delicate balance.
Learn how to recognize your triggers
Although it may feel like your symptoms occur randomly, if you take time to listen to your body, you’ll discover what triggers them. The next time you have a hot flash, take note of the circumstances surrounding it.
- What time of day is it?
- What have you had to eat or drink in the last hour?
- Did you get enough sleep last night?
- Have you gotten any exercise today?
- Are you feeling anxious or stressed?
After a while, you’ll recognize a pattern and learn what triggers your hot flashes and night sweats. Although it varies from woman to woman, here are some common culprits that may be on your list:
- Spicy foods
- Foods high in sugar and starches
- Lack of exercise
– via womeninbalance.org
Now For The Good News
The good news? There are things you can do to help! Examining your diet is important to make sure you’re getting plenty of protein and the right kinds of fats. Fruits and veggies high in fiber are also a must.
But beyond that? Here are a few natural remedies to help calm down that internal thermostat and get yourself feeling cool and dry in no time.
‘ To help control hot flashes and night sweats, take 1⁄2 to 1 mL of black cohosh in tincture form two to four times a day. To make it more palatable, add the tincture to half a glass of juice or water. Research has shown that the herb helps control hot flashes by lowering blood levels of luteinizing hormone (LH), which dilates blood vessels and sends heat to the skin. You might get other benefits as well, since some women have found that black cohosh can relieve vaginal dryness, nervousness, and depression. For maximum effectiveness, take black cohosh for 6 weeks, then take four weeks off before resuming it again. Then repeat the cycle’6 weeks on, 4 weeks off.
‘ To tame night sweats, take 3 to 15 drops sage tincture three times a day in a half-cup water or tea. The genus name of this herb, Salvia, comes from the Latin salvere (to heal), and the extract of salvia leaves has been used to treat more than 60 different health complaints. The herb has astringent qualities that can help quell profuse sweating.
‘ Some women find that taking vitamin E can help to relieve hot flashes and night sweats as well as mood swings and vaginal dryness. The recommended dose is 800 mg a day (400 mg twice a day). Consult your doctor before you start taking it regularly. This is especially important if you have diabetes, bruise easily, or have high blood pressure.
‘ To help stay cool, wear lightweight clothing made of natural fibers. And carry a small, battery-powered fan with you to cool off the hot flashes.
‘ Some women find that taking a tepid bath in the morning for 20 minutes prevents hot flashes all day long.
‘ Increase the amount of aerobic exercise you get until you’re getting at least twenty minutes a day. Besides helping you lose weight, exercise has other positive effects for women going through menopause. Studies show that daily vigorous physical activity decreases hot flashes and night sweats, helps improve mood and sleep, and improves the balance of hormone levels. Weight-bearing activities like walking, running, and resistance training also help keep your bones sturdy.
– via Best Health Magazine Canada
Do you struggle with hot flashes? What to do you do to cool off?