There are some common things which have been found to trigger episodes in the majority of women who experience night sweats during perimenopause and menopause, so let’s look at some ways we can try to knock them out before they have a chance to begin.
Start by avoiding the following, especially close to bedtime:
- Stress, mental or physical, although light exercise can be helpful.
- Caffeinated foods and beverages.
- Spicy foods or hot beverages, soups and stews.
- Tight or uncomfortable clothing.
- Warm temperatures, either with hot showers or baths, or in your home.
- Cigarette smoking or exposure to secondhand smoke.
A few more simple self-help techniques which may make your menopause night sweats more manageable are quick and easy to incorporate into our daily routine. These may also reduce stress helping us lead happier and healthier lives.
- Exercise daily. Walking, swimming, dancing and bicycling are all good choices.
- Stay cool. Keep your bedroom cool at night. Use fans during the day. Wear light layers of clothes.
- Practice deep breathing for 15 minutes in the morning, 15 minutes in the evening, and at the onset of menopause night sweats.
- Consider acupuncture.
Nutrition, herbs and supplements can also round out our arsenal of weapons to combat night sweats during menopause. However, some experts feel that, although some botanical and herbal therapies have shown promise for relieving night sweat symptoms, more research is needed to determine the benefits and risks of alternative remedies.
Just a few of the options available in nutrition, botanicals and herbs that may help relieve menopause night sweats and hot flashes include:
- Soy products. Plant estrogens are thought to have weak estrogen-like effects that may reduce night sweats and hot flashes. These can be found in soy foods as well as whole grains and beans.
- Black cohosh. Some studies suggest that black cohosh may be helpful in the very short term (6 months or less) for treating night sweats experienced during perimenopause and menopause.
- Flaxseed. This is thought to decrease the symptoms of menopause, including night sweats. It is available in whole seed, ground seeds and oil forms, and can be found in many foods these days, especially in health food stores.
Be sure to talk to your healthcare provider before you take any supplements, especially if you are taking prescription medications or have other medical conditions. And remember, menopause night sweats are usually temporary, so you may be able to get by without any treatment at all.
Menopause night sweats can be difficult and challenging for any woman, but real help is available. Don’t wait to start getting the relief you deserve. For even more valuable information on menopause night sweats, be sure to visit http://www.squidoo.com/menopausenightsweatssolution You’ll be glad you did.
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