Hot flashes and night sweats are very similar, and they are both common menopausal symptoms. If you find that you are frequently caught in a fit of sweat, heat, and redness in the day as well as the night, then you are probably looking for relief fast. It is one thing to only have hot flashes or only have night sweats, but to have both can really interfere with your life. Read on to explore natural remedies for hot flashes and night sweats so that you can find relief.
Triggers can set apart a mild hot flash or night sweat from a dreadful one. They all have the similarity of influencing longer, more frequent, and more severe episodes. In order to keep your cool, it is best to reduce or eliminate cigarettes, alcohol, caffeine, spicy foods, and hot drinks in general from your routine. Some may take more effort than others to give up, but you will be happy you did when your symptoms pass and you feel a greater sense of well-being.
This may seem obvious, but many women forget this crucial detail. This is just about as natural as natural remedies for hot flashes and night sweats can be. Keep your body temperature down as best as you can by wearing light-colored, loose layers of clothing - to be easily removed - and drinking the equivalent of 8 to 10 glasses of chilled water daily.Also, during the day, bring a portable fan or ice pack along with you, and during the night, make sure your room is kept cool. Light, thin sheets are best to avoid excessive sweating.
Studies have found relaxation techniques to greatly reduce hot flashes and night sweats. Individuals who practice deep, paced breathing report fewer, and less severe episodes. Part of the reason why it is so important is because your breath becomes shallower during a hot flash or night sweat, so the deep breathing can calm you down. Also, anxiety is known to nearly double hot flash severity, and deep breathing is a relaxation technique to relieve stress.
Try Herbal Supplements
Herbal remedies are of growing popularity as more people seek natural remedies for hot flashes and night sweats. The risks of hormone replacement therapy (HRT) are too large for more and more people, so they are calling on botanical aid.
Herbs have been used for centuries. The best herbal supplements for menopausal women are those containing phytoestrogens, which restore estrogen levels in the body. Studies have found that soy, black cohosh, and dong quai are useful.
Some may think it's too good to be true, but there really are safe and natural remedies for hot flashes and night sweats. Instead of opting for risky hormone replacement therapy, try these simple and logical solutions that have been met with success for hundreds for years.
- Carmody, J. , Crawford, S. & Churchill, L. (2006). A pilot study of mindfulness-based stress reduction for hot flashes. Menopause, 13(5), 760-769. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/16932242
- National Center for Complementary and Alternative Medicine. (2014). Soy. Retrieved March 31, 2014, from http://nccam.nih.gov/health/soy
- National Institutes of Health. (2012). Dong Quai: MedlinePlus supplements. Retrieved March 31, 2014, from http://www.nlm.nih.gov/medlineplus/druginfo/natural/936.html
- Office of Dietary Supplements. (2008). Black cohosh. Retrieved March 31, 2014, from http://ods.od.nih.gov/factsheets/BlackCohosh-HealthProfessional/
- Office on Women's Health. (2010).Menopause. Retrieved March 31, 2014, from https://www.womenshealth.gov/menopause/menopause-basics/index.html
- Sood, R. , Sood, A. , Wolf, S.L. , Linquist, B.M. , Liu, H. , Sloan, J.A. , Satele, D.V. , Loprinzi, C.L. and Barton, D.L. (2013). Paced breathing compared with usual breathing for hot flashes. Menopause, 20(2), 179-184. doi: 10.1097/gme.0b013e31826934b6