Night Sweat Remedies and Hot Flash Helpers
Night sweats and hot flashes can hit for a variety of reasons. Of course the obvious: perimenopause, but for some people, drinking alcohol can exacerbate symptoms, and so can a variety of illnesses and conditions. But regardless of their cause, these companions can be downright miserable. Of course, the cause should be rooted out, just in case it's serious, but in the meantime, there's no need to suffer. Here are some tricks and remedies to help reduce symptoms.
Dress in Layers
Hot flashes often hit out of the blue and being trapped under a bulky sweater when they do is the worst. Wear thin layers under everything to allow easy paring down as the need arises. It can help to be mindful of the types of fabric, also. Clothes made from cotton and other natural fibers tend to be more breathable than items made with synthetic fibers, but synthetics can allow the sweat to evaporate faster. If feeling hot is the problem, cotton and natural fibers are the way to go, but if sweating is the issue, synthetics may be the best.
Try Hot Flash Pajamas
Night sweats are the worst. They can make daytime hot flashes look like a fun little warmup. Anyone who’s ever soaked through the sheets and woken in what feels like a puddle will appreciate the importance of investing in a pair or two of hot flash pajamas. Try Cool-jams, (not an affiliate link) which wick sweat away from the body and dry four times faster than cotton. They’re a little pricey but may be worth the investment for those needing relief.
Eat the Right Foods
Caffeinated and alcoholic drinks can exacerbate hot flashes, so try to avoid both when symptoms flare. Spicy foods are another biggie. A high-fat, low-fiber diet can increase natural estrogen levels, making the effects of menopausal estrogen deprivation that much more profound. This may be why women living in Asian countries, where diets consist of more rice and less meat, experience notably fewer hot flashes than women living in the United States.
Eating more foods containing isoflavones, or plant-based estrogens, may help to reduce hot flashes by naturally boosting menopausal estrogen levels. Cleveland Clinic recommends trying soybeans and foods that use soy as a base. Soy flour, miso soup and tofu are a few great choices. Other good sources of isoflavones include flaxseed, chickpeas, beans and lentils.
Quit Smoking
Women who are heavy smokers are four times more likely to develop hot flashes than non-smokers. Smoking can have lasting effects on numerous hormones, leaving even ex-smokers at an increased risk — and the effects may be cumulative. This means that the sooner you quit smoking, the better your chances of never developing hot flashes.
Meditate
The connections between the mind and body are profound. It may seem far-fetched, but stress, and how well we cope with it, can affect the frequency and severity of hot flashes. According to one study, a mindfulness approach to stress may reduce hot flash symptoms by as much as 40%.
Try Supplements
Some find their only recourse is to increase estrogen levels. We can do this naturally by supplementing certain herbs. Black cohosh, red clover and Dong Quai may be helpful. Be aware that increased estrogen may feed certain forms of cancer, however, so discuss personal risks with a doctor before starting any supplement regimen.
Hot flashes and night sweats may be inevitable for some women, but relief is possible if we don't just accept them and take the "tough it out" approach. Reduce the severity of symptoms with a combination of approaches, controlling frequency by addressing potential triggers and managing what remains with cooling, wicking wardrobe choices. There is a way to have some control, but it’s up to us to claim it.
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