It’s time to start raising awareness for perimenopause and the symptoms that come with it.
Hot flashes and night sweats are just two of many symptoms that may be experienced by people going through perimenopause. Some other symptoms that can occur during this time are insomnia, mood swings, vaginal dryness, brain fog, and body pain.
If any of these sound familiar, you are not alone. These symptoms have become normalized, and people are led to believe that they must just suffer through them until they get to the other side. In today’s world, menopausal symptoms are either comedy material or not talked about at all. While many people joke about the hot flashes associated with menopause, they can have a serious impact on the lives of those who experience them.
Hot flashes are when you suddenly feel a heated sensation in your body. They can happen any time of the day and can be experienced in a variety of ways depending on the person. Some people start to feel the heat rise from their feet and then throughout their entire body. Others feel overheated in specific areas like the face or chest.
Night sweats are periods of profuse sweating and only occur while you’re sleeping. They can also last longer than a typical hot flash.
Both symptoms can significantly affect daily living. You may have a hot flash in the middle of your day that leaves you so hot you can’t think and forces you to start shedding layers of clothing. Constant night sweats are going to sacrifice your sleep.
What’s really behind your unbearable hot flashes?
Hot flashes and night sweats are both vasomotor symptoms, which are the result of blood vessels expanding and increasing blood flow throughout the body.
Researchers have discovered that the cause of these symptoms is due to changes in the hypothalamus in the brain, which relies on receptors to regulate body temperature. During perimenopause, estrogen levels start to fluctuate and interfere with the function of those receptors. As a result, the hypothalamus struggles to know what your body temperature truly is. During a hot flash, it thinks you are hot (even though you aren’t) and increases heat inside your body to stimulate sweating to cool you down.
Is it possible to reduce hot flashes and night sweats through food?
As holistic nutritionists, helping our clients eat a nutrient-dense diet is the foundation of our work. There are several foods and strategies that can support hormonal balance and mitigate menopausal symptoms.
1. Fruits and vegetables
These are excellent sources of vitamins, minerals, and fiber, which are foundational nutrients for maintaining a healthy body. Proper nourishment is essential for having a smooth transition into menopause.
2. Eating to stabilize blood sugar
Prioritizing proteins and healthy fats at meals and snacks, as well as adding short periods of movement after meals, are two helpful strategies for regulating blood sugar levels. Blood sugar dysregulation can be the root of hormonal imbalances.
3. Soy
Incorporating phytoestrogens can help to mimic biological estrogen and regulate estrogen levels. You could try adding ½ cup of cooked soybeans or soymilk to your diet. It is very important that you consume organic forms of soy. We do not recommend soy for people with digestive concerns.
There are some foods that are known for triggering hot flashes.
1. Caffeine
Caffeine intake has been associated with making symptoms of hot flashes and night sweats worse.
2. Sugar
Consuming sugar will lead to spikes and dips in blood sugar levels, which can cause you to have more hot flashes.
3. Spicy foods
Spicy foods like jalapenos or hot sauce increase heat inside your body. The rise in body temperature from these foods can interfere with temperature regulation, triggering a hot flash.
All three of these foods have been linked to making menopausal symptoms worse. If you are consuming any of the above and are experiencing hot flashes, try cutting them out. Removing trigger foods can be just as important as including nutrient-dense foods.
Stress is a big trigger for hot flashes and night sweats.
When we are stressed, blood sugar becomes dysregulated, and our stress hormones adrenaline and cortisol spike. As a result, hot flashes and night sweats can be triggered.
Some great ways to manage stress levels include deep breathing, connecting with friends, physical activity, reducing time spent on social media, and finding a hobby you enjoy.
Restorative movement, such as yoga, can make a great addition to your routine. Yoga has many physical benefits, but it also focuses on mindfulness and breathing, which calms your nervous system and helps to reduce stress. Research has shown it can help reduce menopausal symptoms.
There are some nutrients that can reduce hot flashes and night sweats.
Both symptoms aren’t typically the result of nutrient deficiencies. However, adding various supplements can be helpful for regulating hormones and reducing episodes of unpleasant symptoms.
– Magnesium glycinate: this form of magnesium contains the amino acid glycine, which has shown some benefit with controlling menopausal symptoms
– Taurine: helps to calm neurotransmitters; the recommended dose is 3 grams per day, which will require supplementing
– Fish Oil and Sea Buckthorn Oil: contain Essential Fatty Acids; SBO has shown promise for a variety of menopausal symptoms
For some people, the simple addition of these concentrated nutrients can have profound effects on their hot flashes and night sweats and alleviate the need for considering hormonal therapy.
Let’s talk practical strategies to prevent hot flashes and night sweats.
We’ve covered the diet, lifestyle, and nutrient-specific supports that are important parts of the menopause puzzle. In addition to those crucial steps, one simple thing you can do is prevent yourself from getting too warm. Rising body heat can be a trigger for hot flashes and night sweats, so managing your temperature can be a helpful prevention technique.
Here are some ideas:
– Keep your bedroom cold
– Prioritize absorbable fabrics for your sheets and clothing
– Dress in layers
– Consider a cooling mattress pad. Products such as the OOLER Sleep System go on top of your mattress and circulate water throughout the pad to cool you down while sleeping. You can program it to your desired temperature and set it as low as 55 degrees Fahrenheit.
Most people don’t need a lab test to tell them they are heading into menopause. The symptoms tend to communicate this transition loud and clear!
Even though a lab test may not be needed to identify perimenopause, there are several benefits to using lab testing. Analyzing your hormones can provide valuable information to understand what’s going on in your body and help us create a targeted approach for symptom relief.
We might see imbalances in hormones that, when addressed, can make you feel better. Or we might see low levels of precursor hormones, meaning you don’t have the building blocks you need. In both scenarios, it is helpful to have a complete picture.
As a result, we can develop a customized plan to reduce your menopausal symptoms so that you feel like your best self.
Our goal at A Balanced Table is to keep sharing resources for transitioning through menopause. We don’t want anyone to feel surprised or embarrassed by what they experience at this time of life or think there’s no hope of feeling better.
We regularly work with clients who are nearing menopause and experiencing the unpleasant symptoms that are frequently associated with this time. If you are struggling with hot flashes and night sweats, we’d love to help. Addressing these symptoms from a foundational approach is life-changing for our clients.