Hot flashes and night sweats are some of the most commonly talked about symptoms of menopause and for some women are completely debilitating.
They are known as vasomotor symptoms and affect more than 90% of menopausal women. They result from changes in the body's thermo-regulatory control centre in the brain and can create sensations of heat, facial flushing, uncontrollable sweating and palpitations. Night sweats can leave you exhausted as they disrupt your sleep and can lead to chronic fatigue.
I often hear that women are embarrassed by these particular symptoms, as there is no hiding it. However, often what you are feeling, others are not aware of and do not notice you are struggling.
So, I hear you ask, What can I do about them?
HRT can reduce and sometimes even stop completely these symptoms, for me personally, my night sweats stopped within two weeks of starting HRT.
But what if you choose not to, or are unable to take HRT, what are your options?
It will be a case of trial and error, as with all of your symptoms, but here are some things you can try.
Nutrition:
Eat foods rich in phytoestrogens, which are hormone-balancing, such as soya, tofu, chickpeas and lentils.
Reduce your triggers, which could be hot drinks, alcohol and caffeine.
Eat plenty of rich omega-3 fatty acids, these can be found in oily fish such as salmon or sardines, plus flaxseeds. You can also take an omega-3 supplement.
Herbal Remedies:
Red Clover - It is a member of the bean family and is an effective remedy for hot flashes, plus other menopause symptoms such as vaginal atrophy and is known to be healing to breast tissue. You can take red clover as a tablet or capsule but also could be beneficial to use it naturally as a tea.
(consult a herbalist before taking it if you have had a hormone-responsive disease, such as breast cancer or endometrial cancer.)
Black cohosh is known to have benefits for hot flushes and night sweats but also menstrual cramps and mood changes. Take black cohosh as tablets or herbal tea. It is made from dried root and rhizomes from the plant. Take with food to avoid stomach upsets and ensure you buy a registered product to ensure it has not been contaminated with other plants. (Avoid taking if you have a liver condition and begin with a low dose).
Exercise:
There is not enough evidence to suggest exercise supports a reduction a hot flashes and night sweats but some women do report a reduction in their symptoms when they exercise regularly. However, we do know there are a multitude of reasons why starting or increasing your exercise through menopause is beneficial. There is another blog coming on this subject soon!
Aromatherapy:
Essential oils can support the reduction of hot flashes and night sweats, use in a spritz, diffuser, or inhaler, try fennel, cypress and clary sage.
If you are struggling at work, talk to your manager, or an HR professional for support in some reasonable adjustments they can make in your place of work. Simple measures, such as providing fans or air conditioning are an option, allowing you to move your desk to a cooler position in the building, or near a window. Providing a space for you to take time out until the hot flash has passed. Ensuring there is cold drinking water available. The smallest of changes can make a huge difference in how you feel and reduce the stress and anxiety you are feeling about going to work if you are struggling with hot flashes.
Comments