Night sweats and hot flashes can occur during menopause or as a consequence of chemotherapy or an oophorectomy. Aside from experiencing hot flashes, women going through hormonal changes may also experience mood swings, weight gain, fatigue, and hair loss.
Hot flashes are often described as a sudden feeling of heat accompanied by sweating and a flushed face. When these symptoms occur during the day, they’re called hot flashes, and when these symptoms occur during the night, they’re called night sweats.
If your symptoms are severe enough to interfere with your life quality, read on. We asked Dr. Gail Zimmerman to share some of the ways you can manage your symptoms at home.
Sleep 7-8 hours per night
How much you sleep matters, but when you sleep matters as well. Your mitochondria, the components of the cell that convert nutrients into energy, are sensitive to light. This means you have light receptors all over your body, not just inside your eyes.
Your body goes through a cycle every day. All of your body’s mechanisms are geared towards rest and repair. So if you want to get the most out of your sleep and encourage your body’s natural healing processes, go to sleep early and avoid exposing yourself to blue light before bed.
Eat a nutritious diet
Your diet should be composed mostly of home-cooked meals made with whole, organic ingredients. Excess calories and refined sugar may increase your chances of experiencing hot flashes.
Doctors used to recommend soy to women as a way to increase estrogen levels. However, the phytoestrogens in soy are unpredictable, as they can either increase estrogen or exhibit anti-estrogenic properties.
Drop caffeine and cigarettes
Coffee is a stimulant, and if you’re going through hormonal changes, your body may already be stressed out and overworked. Caffeine can also exacerbate the effects of stress in some people.
Smoking has also been shown to harm hormonal health. Research suggests that smokers are more likely to experience hot flashes.
If everything else fails, and you start sweating and getting flushed, start dressing in layers. This way, you can remove some of your clothing and cool off when necessary.
Carrying a portable fan and some cold water in a thermostat are two other steps you can take to reduce your body temperature.
Menopausal symptoms management
There are many ways in which you can tackle your hot flashes. Regardless of the cause of your hot flashes, Dr. Zimmerman can help you manage your symptoms and improve your life quality via lifestyle changes or bioidentical hormone replacement therapy.
Our expert can also help you manage other symptoms associated with hormonal imbalances and menopause. If you want to relieve your symptoms, contact us to schedule an appointment and get a personalized treatment plan.