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Tips to Managing Hot Flashes and Night Sweats

Hot flashes and night sweats are common during menopause, affecting up to 75% of women. These sudden surges of heat, often paired with sweating, flushing, or chills, can disrupt sleep, mood, and daily life. While they stem from hormonal shifts, you can manage them effectively with the right strategies.

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Understanding Hot Flashes and Night Sweats

Hot flashes are brief, intense feelings of warmth, usually in the upper body, lasting 30 seconds to 10 minutes. Night sweats are hot flashes that occur during sleep, often leading to soaked bedding and restless nights. They’re caused by declining estrogen levels, which disrupt the body’s temperature regulation. Triggers like stress, diet, or heat can worsen symptoms, but targeted changes can bring relief.

a middle-aged woman with red face and discomfort from sweating

Dietary Strategies for Relief

Your diet can significantly influence menopausal symptoms. Here’s how to eat for comfort:

  1. Incorporate Phytoestrogens: Foods like soy (tofu, tempeh, edamame) and flaxseeds contain plant-based estrogens that may reduce hot flash frequency. Include 1–2 servings daily, such as a soy smoothie or flaxseed sprinkled on oatmeal.

  2. Prioritize Fruits and Vegetables: Leafy greens, berries, and cruciferous veggies (broccoli, kale) are packed with antioxidants and fiber, supporting hormonal balance. Aim to fill half your plate with these at every meal.

  3. Stay Hydrated: Dehydration can amplify hot flashes. Drink 8–10 glasses of water daily, and eat hydrating foods like cucumber, watermelon, or celery.

  4. Limit Trigger Foods: Spicy dishes, caffeine, and alcohol can increase blood flow and body heat, worsening symptoms. Track your triggers with a symptom diary and reduce these foods as needed.

  5. Stabilize Blood Sugar: High-sugar or carb-heavy meals can lead to energy dips, exacerbating symptoms. Choose complex carbs (quinoa, sweet potatoes) and pair with protein and healthy fats for balanced energy.


Lifestyle Changes to Stay Cool

Small tweaks to your routine can make a big impact:

  1. Dress Strategically: Wear loose, breathable clothing in natural fibers like cotton or linen. Layering helps you adapt to temperature shifts. At night, choose moisture-wicking pajamas to stay dry.

  2. Create a Cool Environment: Keep your home and bedroom at 60–67°F. Use fans, open windows, or try a cooling mattress pad. Keep a portable fan or chilled gel pack handy for sudden hot flashes.

  3. Exercise Regularly: Moderate exercise like walking, swimming, or yoga (30 minutes, 5 days a week) improves circulation and reduces stress, potentially easing hot flash intensity. Avoid vigorous workouts near bedtime to prevent night sweats.

  4. Manage Stress: Stress can trigger hot flashes by raising cortisol. Try mindfulness practices like deep breathing (4-7-8 technique: inhale for 4, hold for 7, exhale for 8), meditation, or gentle yoga. Even 10 minutes daily can calm your nervous system.

  5. Improve Sleep: Poor sleep worsens symptoms. Establish a bedtime routine: dim lights, avoid screens an hour before bed, and engage in calming activities like reading. Keep spare pajamas and bedding nearby for night sweats.


Supplement Options to Consider

Supplements can enhance your efforts, but always consult a healthcare provider for safety and dosing:

  1. MenoSense by WomenSense: This botanical blend includes black cohosh, dong quai, chasteberry, gamma-oryzanol, and hesperidin, designed to ease hot flashes, night sweats, and other menopausal symptoms. Users report reduced hot flash frequency within days (2 capsules with breakfast, 2 at bedtime). Shop MenoSense here for 12% off (or use promo code bechamphealth at Health Tree Canada)

    menosense supplement bottle
    MenoSense: reduction of hot flashes, night sweats and symptoms of menopause

  2. Purium’s Meno Positive Tincture: This herbal tincture combines natural ingredients to support menopausal comfort, potentially reducing hot flashes and promoting hormonal balance. Follow the label for dosing instructions, typically a few drops daily. Shop Purium’s Meno Positive here for 25% off (or use referral code bechamphealth at checkout).

    A bottle of Meno-Positive tincture highlighting core benefits such as mood balance, hormone balance, menopause and perimenopause symptoms relief
    Meno-Positive to Balance Hormones

  3. Vitamin E: An antioxidant that may alleviate mild hot flashes. A dose of 400 IU daily is generally safe for most women.

  4. Omega-3 Fatty Acids: Found in fish oil or algae-based supplements, omega-3s support hormone balance and reduce inflammation. Aim for 1,000–2,000 mg daily with meals.

  5. Black Cohosh (standalone): If not using MenoSense, standalone black cohosh (20–40 mg daily) may reduce hot flash severity, but monitor with a doctor due to potential liver effects.

  6. I also have used dried dong quai in broth or tea (to support estrogen regulation), liquid Vitex tinctures, evening primrose, and Wild Yam creams to support progesterone production.

  7. Magnesium Bis-glycinate is also a must for heart health, muscle relaxation, and a more restful sleep.

  8. Rhodiola and Ashwagandha can help with calming the nervous system, Reishi, a powerful medicinal mushroom can also help calm the nervous system and support deeper sleep (use bechamphealth at Eversio Wellness for 15% discount).


Note: Supplements like MenoSense (containing dong quai) may interact with blood thinners due to natural coumarins, and long-term use should be supervised.


Additional Tips for Long-Term Management

  • Track Symptoms: Log hot flashes in a journal or app, noting triggers, duration, and intensity. This helps you and your doctor refine your approach.

  • Consider Medical Options: For severe symptoms, discuss hormone replacement therapy (HRT) with your doctor. These can be effective but require careful risk assessment.

  • Build a Support Network: Join menopause support groups (online or local) to share tips and feel connected. Emotional support can ease the psychological impact of symptoms.

  • Be Patient: Combining strategies consistently often yields the best results. Allow 4–6 weeks to evaluate changes, adjusting as needed.


Conclusion

Hot flashes and night sweats don’t have to define your menopause experience. With a nutrient-rich diet, consistent exercise focusing on weights to build strong muslces and bones, and targeted supplements, you can manage symptoms effectively. Start with small steps, stay consistent, and book a consultation with us if you need a tailored plan and supplement recommendation. Embrace this transition with confidence and self love.




Have a favorite menopause tip? Share it in the comments!

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