Need Fast Relief? Three Natural Ways to Manage Hot Flashes and Night Sweats

Many females will experience the dreaded hot flash, the hallmark symptom of menopause. It’s a sudden feeling of warmth, followed by a red, flushed face and neck, sweating, clammy skin and heart palpitations. 

Hot flashes are by far the most common symptom of menopause. It’s estimated up to 80 percent of females in the United States experience hot flashes around the time of menopause, according to The American College of Obstetricians and Gynecologists. They also can occur at night, known as night sweats.

Hot flashes are tolerable for some, while others can be annoyed, embarrassed or even experience disruption to their sleep and day-to-day lives. They usually start in the years leading up to menopause and can last anywhere from two to 10 years. 

Summa Health offers 3 natural ways to manage the discomfort and find fast relief. Fortunately for most, hot flashes subside gradually without treatment.

Reducing environmental triggers

Maintaining a comfortable body temperature is key to managing hot flashes. There are certain environmental triggers that can raise body temperature and lead to hot flashes or night sweats. To find relief and reduce the frequency of them, follow these tips: 

• Wear loose, lightweight clothing. Also, dress in layers that can be removed in warmer environments. 
• Keep your bedroom cool, about 65 degrees.  Avoid using heavy comforters and blankets. Wear lightweight clothing to bed.
• Avoid hot drinks and spicy foods, especially right before bedtime. Also, don’t consume a heavy meal too late at night.
• Avoid exercising and taking hot showers too close to bedtime. 
• Sip cool water throughout the day and before bed. 

Hot flashes are highly individualized and what might work for one person may not work well for another. Keeping a symptom diary can be helpful to help track patterns and identify potential triggers to avoid. 

Making lifestyle changes

Adopting healthier lifestyle changes not only can help limit hot flashes and triggers, but they also promote overall good health. 

• Eat a well-balanced, nutritional diet full of fruits, vegetables, whole grains, lean proteins and low-fat dairy to help maintain your weight. Excess weight can increase the severity of symptoms.
• Limit caffeine and alcohol intake, which can make symptoms worse. 
• Incorporate stress-management techniques, such as breathing exercises, meditation, practicing mindfulness and yoga. Chronic stress can worsen symptoms.
• Exercise regularly to help maintain your weight, sleep better and relieve stress. 
• Quit smoking.

Trying alternative therapies

While more research is needed, some alternative therapies have shown promise in reducing hot flashes, such as:

• Acupuncture
• Meditation 
• Hypnosis
• Yoga

Some people use supplements to treat hot flashes, but they haven’t been proven effective and can come with side effects. Always talk to your provider first before starting any supplements or over-the-counter remedies. 

When to talk to your healthcare provider

If lifestyle changes aren’t enough and hot flashes are affecting your quality of life, sleep or other daily activities, talk to your healthcare provider. There are several treatment options that have been proven effective in treating hot flashes and night sweats. 

Your provider may recommend hormone replacement therapy or prescribe nonhormonal prescription medication, such as anti-depressants and anti-seizure drugs, to reduce the frequency and severity of hot flashes. 

Taking estrogen is the most effective way to relieve discomfort — and treat other symptoms, such as vaginal dryness, mood swings and low bone density — but it does come with health risks. That’s why it’s important to talk to your doctor about the benefits and risks of various treatments, and which is right for you to improve your life during this time of transition. 

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