It is quite common for women between the ages of 45-55 to experience hot flushes and night sweats as a symptom that they may have hit a stage in their lives called “perimenopause” – or the years leading to menopause.
As many as 75% of the women experience hot flushes and night sweats. A lucky minority experience nothing at all. And a small number of women experience mild symptoms only.
For those who are affected, the signs can be intense and overwhelming. During a hot flush, pangs of heat start in the chest and spread to the head. Beads of sweat trickle down the face and neck. And while it takes anywhere from five to ten long minutes for them to wear out, women have been known to have as many as 20-30 such episodes in a day!
Some women experience only hot flushes without any sweating. While others sweat profusely. Doctors have linked hot flushes and night sweats to the changing levels of estrogen in the female body.
While hot flushes are common, a few natural remedies have been known to reduce their impact considerably. In this week’s blog post I discuss 5 natural and powerful remedies that can reduce your symptoms and bring you calming respite. Here they are:
1. Exercise Regularly
Exercise regularly and include diverse routines that work every part of your body. Go for a brisk walk out in the open. Include some form of physical activity, movement or dance in your every day. Exercising properly like this has been known to reduce the frequency and intensity of hot flushes and night sweats.
Note: For women with weight management issues, controlling your weight through planned diet and exercise may help you reduce symptoms. Overweight women have a higher chance of experiencing acute episodes of hot flushes and night sweats.
2. Include Protein and Healthy Fats
Incorporate protein and healthy fats into your meals. Make your breakfast as healthy as possible as this is the most important meal of the day. Eliminate carbs – bagel, toast and bread – altogether.
3. Right Clothing
Wear comfortable clothing that is light and that absorbs sweat. This may be especially useful during nights when copious sweating can make it impossible to get a proper shut-eye and restful sleep. Wearing layers of clothing has been recommended by many women as it helps in regulating temperature and you may shed the extra layers when the need arises.
4. Drink Water
Keep yourself hydrated. Keep a bottle of water on your person and carry it wherever you go. Drink plenty of water. This will help you regulate your body’s temperature and make up for the lost moisture during a hot flush.
Add infused waters, teas and drinks to your list of fluids. Vegetable and fruit smoothies are great during the hot summer months, as are stews, soups and broths during the cold winter season.
5. Learn to Relax
Remember that heightened stress can make you particularly susceptible to hot flushes and night sweats. Practice meditation and mindfulness. Practice yoga. Keep away from potential triggers such as coffee, cigarettes, alcohol and spicy foods.
6. Bonus tip
Begin by getting a blood test done. Get your hormones and thyroid tested as well. The results from these tests will help you get an accurate idea of your status and how sensitive you are. Then, talk to a trusted Health Coach or healthcare professional about these tests, your issues and concerns to get guidance on how to manage your situation better.