Welcome to the menopause rollercoaster, ladies!
Get ready for some hot flushes and night sweats that will leave you feeling like you just stepped out of a sauna. But don’t worry, it’s just your body’s way of cooling down. So embrace the heat and enjoy the ride! And if you need some relief from those vasomotor symptoms, we’ve got just the thing to help you chill out.
WHAT CAUSES HOT FLUSHES AND NIGHT SWEATS?
Estrogen affects the body’s thermostat, which controls temperature regulation. When estrogen levels fluctuate during menopause, it can cause hot flushes by making the hypothalamus, the part of the brain that regulates body temperature, more sensitive to temperature changes.
Do also watch out to your blood sugar levels. When blood sugar levels drop too low, it can trigger a release of adrenaline and other stress hormones, which can cause symptoms such as sweating, shaking, and a sudden feeling of warmth or heat (hot flashes). If this happens during the night, this may cause the famous night sweats.
WHAT ARE THE POSSIBLE TRIGGERS?
- Caffeine
- Hot beverages
- Alcohol
- Chocolate
- Sugar
- Smoking
- Spicy foods (be aware of ginger)
- Stress and anxiety
- A sedentary lifestyle
I recommend writing down whenever you break a sweat to find out what your triggers are.
In my case it was clearly emotional stress – and remember, stress is very subjective. It doesn’t have to be anything serious. The Nadi Shodana breathing exercises work very well against emotional stress. You can find the instructions in my blogs section.
WHICH FOODS HELP AGAINST HOT FLUSHES AND NIGHT SWEATS?
FOODS WITH A HIGH AMOUNT OF PHYTOESTROGENS:
Research suggests that consuming foods high in phytoestrogens, including isoflavones, may help alleviate these symptoms in menopausal women.
- Alfalfa Sprouts
- Apples
- Apricots
- Azuki Beans
- Barley
- Broccoli
- Brussel Sprouts
- Cabbage
- Carrots
- Cashews
- Cauliflower
- Cherries
- Cherries
- Chickpeas
- Cranberries
- Edamame Beans
- Garlic
- Ground linseed
- Kale
- Kidney Beans
- Lentils
- Miso
- Oats
- Peas
- Peppers
- Pinto Beans
- Plums
- Pumpkin Seeds
- Rhubarb
- Rice
- Rye
- Sesame Seeds
- Split Peas
- Sunflower seeds
- Tempeh
- Tofu
CERTAIN SPICES
- Cinnamon
- Fennel
- Hops
- Parsley
- Red Clover
- Sage
FOODS WITH COOLING PROPERTIES:
- Celery
- Chicken
- Cucumber
- Eggs
- Lemon
- Millet
- Pears
- Peppermint Leaves
- Watermelon
- Yogurt
BEVERAGES
- Sage Tea
- Coconut Water
- Peppermint Tea
HERBAL REMEDIES
- Red Clover
- Sage Leaves Extract
- Black Cohosh
- Vitamin E
- Pueraria mirifica
- Dong Quai
SMALL LIFESTYLE HACKS GO A LONG WAY!
- Avoid going to bed hungry – this could trigger low blood sugar in the middle of the night that wakes you up. Better have a small high protein snack before bedtime. How about a slice of apple with some peanut or almond butter?
- Accupuncture is found to be very helpful.
- Keep your bedroom temperature cool.
- Choose linen or pure cotton bedding instead of polyester. The same goes for nightwear.
- A fan is now your best friend. If you spray it with your favorite scent or sprinkle it with a fine essential oil such as geranium, bergamot or lavender, then those around you will be happy too.
- When it comes to staying cool, you can’t forget about your wardrobe! Say no to synthetic fabrics and polyester and give a big thumbs up to pure cotton and linen. Not only will they keep you comfy, but they’ll also let your skin breathe easy. And let’s talk necklines: a narrow collar is a no-go, so opt for a breezy blouse or shirt with a V-neck. Plus, if you really want to chill out, go for 3-4 sleeves instead of long ones. Trust me, your body will thank you!
- Learn not to plan your day too much with tasks and appointments to avoid unnecessary stress. Delegate tasks to family members and start taking care of yourself a little more.
- Have a relaxing bath with Epsom salts before bedtime.
In conclusion, while night sweats and hot flushes can be a frustrating part of menopause, there are many solutions available to help manage these symptoms. So there is no need to suffer in silence! With a little patience, you too will find out which remedies and lifestyle hacks are just right for you.
Take care,
Tara
