The menopause – Part 2: tips for night sweats and hot flushes

Night sweats and hot flushes are two common menopause symptoms that can significantly impact your quality of life.

 

Find below a few “practical” tips that may help you =>

 

1 – Night sweats = Waking up in a sweat-drenched bed? Having a shower in the middle of the night? Feeling exhausted and dispirited the following morning due to lack of sleep? Sounds familiar…..?

  • What can you do?

+ use lightweight, natural fibres nightwear and bedding

+ a cold pack under the pillow might help

+ use a fan (cooler air will help reduce your body temperature but be aware of a noisy fan or you will not be able to sleep and make sure you respect the safety measures when handling the fan).

+ make sure you sleep in a well-aired, cool room.

+ avoid/limit your consumption of alcohol, caffeine (replace by fennel tea, green tea, sage tea…), spices and heavy meals (particularly in the evening) as they might trigger night sweats. 

 

2 – Hot flushes = Ever experienced a sudden wave of intense heat radiating through your body? Suddenly turning red and very warm on your face, arms, chest or all over the body? Start sweating profusely? 

It can be very uncomfortable and embarrassing when it happens in a public place or at work…and the stress of the situation can make the flushes worse.

  • What can you do? 

+ dress with several layers of clothes as it will be easy to manage your body temperature. Take an extra top with you to be able to change during the day if needed. 

+ try to manage your stress level (breathing exercise are quite useful to “cool down”). REMEMBER => you are probably more aware of your hot flushes that the people around you! Exercise (walking, yoga) can also help to reduce your stress!

+ be open about it!!! Ask for a fan by your desk, ask if the temperature of the room can be lowered or a window open if you are feeling too hot.

+ drink a glass of cold water. 

+ avoid/limit your consumption of alcohol, caffeine and spices as they can be a trigger.

Each menopause is different and what works for you might not work for another woman. Many natural therapies are available and can be very helpful with your symptoms (either used alone, in combination or in conjunction with conventional medicine). 

If you want to know more about how I can help with your menopause symptoms through diet and lifestyle recommendations, contact me to book a free 15 minutes phone conversation

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In our next blog post on menopause (8th of September) we will look into menopause and vaginal dryness. 

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