Managing Hot Flashes and Night Sweats

Hot flashes and night sweats, collectively known as vasomotor symptoms, are among the most prevalent and disruptive symptoms for women during the menopausal transition. An estimated 4 out of 5 women experience vasomotor symptoms and for some they can last over a decade. These symptoms, characterized by sudden sensations of heat throughout the body, often accompanied by sweating and heart palpitations, are caused by a dysregulation of the body's thermoregulatory system in the hypothalamus. This is all due to declining estrogen levels which cause the body to misinterpret normal temperature fluctuations as overheating, triggering flushing, sweating, and chills. Hot flashes and night sweats can significantly disrupt sleep, further impacting well-being. While these symptoms can be disruptive and make life miserable, there are some strategies you can use to reduce both the frequency and severity.

Incorporate Phytoestrogen Rich Foods

Phytoestrogens are plant compounds that mimic estrogen in the body. Soy products such as tofu and tempeh are high in a compound called isoflavones that may help reduce hot flashes, although its effectiveness can depend on an individual's ability to metabolize these compounds. Other phytoestrogen rich foods include legumes, flaxseeds, wheat, berries, oats, carrots, and alfalfa.

Follow the Mediterranean Diet

Research has shown that this dietary pattern can reduce hot flashes and night sweats. Choose whole fruits and vegetables, nuts, seeds, legumes, whole grains, and seafood. Choose extra-virgin olive oil or avocado oil. When cooking at high temperatures, avocado oil is the best choice.

Consume More Omega-3 Fatty Acids

These healthy fats are found in fatty fish such as salmon and sardines, seeds, walnuts, and avocado. Incorporation of this type of fat has been shown to be beneficial for hot flash reduction.

Increase Fiber Intake

Fiber can help regulate blood sugar levels. As estrogen decreases, our sensitivity to insulin decreases and blood sugar can become more erratic. Erratic fluctuations in blood sugar can trigger hot flashes. Consuming more fiber is a great way to stabilize these fluctuations. Make sure every meal and snack has a healthy fiber source such as legumes, whole-grains, fruits, vegetables, nuts, or seeds.

Eat Cooling Foods

 Some women find relief by eating foods that promote cooling in the body. Try cucumbers, leafy greens, radishes, cauliflower, and melons. 

Limit Triggering Foods

Caffeine, alcohol, processed foods, and added sugars can cause hot flashes for some women.  Avoiding or reducing these foods may help.

Try Hypnotherapy

Researchers have found that women who participate in hypnotherapy related to hot flashes see both a reduction in hot flashes and a better tolerance for them. This can be done through free videos or apps designed for this purpose as well as in-person hypnosis sessions. 

Manage and Reduce Stress

An increase in hot flash frequency has been seen in women who suffer from anxiety and elevated stress. Participating in stress reduction activities such as yoga, meditation, exercise, and beneficial social interaction could be helpful.

Experiment with Cold Water Exposure

A study in London found that cold water swimming can reduce hot flash frequency. In addition, the cold water exposure also improved symptoms of anxiety and low mood.

Consider Supplements

The following supplements have been shown to help with the management of vasomotor symptoms. Before using any supplement, check with your doctor. Sometimes supplements will interfere with the efficacy of medications.

• Valerian - 400-600 milligrams before bed

• Vitamin E - 800 IU/day

• Glycine - 3 grams before bed

Sources:

1. Photo by Nadine Primeau on Unsplash

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4. Understanding Vasomotor Symptoms: Hot Flashes and Night Sweats. Video. Cleveland Clinic. May 25, 2023. Available at: https://www.youtube.com/watch?v=Oaw_1aTQzEg. Accessed April 25, 2024. 

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8. Pound M, Massey H, Roseneil S, et al. How do women feel cold water swimming affects their menstrual and perimenopausal symptoms? Post Reproductive Health. 2024;30(1):11-27. doi:10.1177/20533691241227100. Accessed April 25, 2024. 

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