Hot Flushes and night sweats go hand-in-hand with peri-menopause and menopause, along with skin issues, mood swings and myriad other symptoms. These conditions can strike at any time, usually from the ages of 40 – 55. They are related to the shift in hormones that come with age and as we leave our most fertile years.
“It’s the change your body experiences before it reaches its state of non-fertility, or menopause,” explains Erika Bass from Fusion Health.
The word menopause indicates the end of menstruation, or when your period stops. Perimenopause refers to the symptoms of hormone imbalance that many women notice during the years prior. There is no distinct starting age, but typically, women in their mid- to late-forties will begin to experience it.
Hot flushes and how to deal with them
One of the most common menopausal complaints are of sudden hot flushes and night sweats.
“Hot flushes arrive without warning, but you’ll recognise them by a fast feeling of heat, lots of sweating and a frequently flushed face, neck and décolletage,” says Erika.
Night Sweats will have you sweltering in bed and frequently changing your nightwear and sheets. Blame them on low levels of oestrogen and progesterone, which causes the body’s thermostat to go on the fritz.
Here, five ways to mitigate the menopausal hot flushes.
Look after your liver
“Poor liver and gut health can intensify menopausal-related flushes and sweats,” says Erika. “Adjust your diet to include liver supporting foods like raw green vegetable juices and probiotics for gut health. Legumes like chickpeas, beans and lentils contain natural oestrogen, so put them on the menu.”
“Certain herbs like sage, horny goat weed and rehmania support the liver and kidneys, as do Goji berries,” she adds. “Go easy on the alcohol and processed foods, all of which can affect gut and liver health, and as always, drink plenty of filtered water and calming herbal tea.”
Avoid inflammatory foods
Erika warns against inflammation-causing foods, which can trigger hot flushes. “Eliminate or reduce caffeine, alcohol and refined sugar and carbohydrates. Save spicy foods for special occasions. They increase heat, making hot flushes worse.
“Cool down with cucumber, lemon and lime and anything that promotes healthy liver function, like broccoli, cauliflower and Brussels’s sprouts. Herbs including angelica, milk thistle and dandelion are useful, too.”
Experiencing dramatic sweats? You’ll likely need to replenish minerals like magnesium, sodium, and potassium, which heavy sweats can deplete.
“Include good quality salt in your diet, like Celtic Sea Salt, and drink between one and a half to two litres of water daily,” says Erika. “Water soluble vitamins, B Group and C, are also lost via perspiration, so consider supplements if you’re low in these. They support the nervous system, and you’ll cope better when they’re balanced.”
Watch what you wear
Steer wardrobe choices in the direction of natural fabrics like linen and cotton and try to avoid closed-in footwear or shoes made from synthetic materials. Certain brands, like Chilly Towel have created fabrics that help draw heat away from the body, in an effort to keep you cool while you sleep. Its selection of Dry Chill Sleepwear is not only super comfortable, but really does help keep you cool while you sleep.
“Dry Chill sleepwear range took about three years of rigorous planning and design to bring to life,” says founder Tara Lock. “I engaged a prominent Australian designer to help me create a quality woven fibre fabric that draws moisture away from the skin, while still being absorbent, quick-drying, antibacterial and comfortable to wear.
“The unique woven design encourages breathability and coolness. It eliminates odour-causing bacteria on the skin, too, which can lead to skin irritation, unpleasant body odours and discomfort during sleep. Its thermoregulatory benefits are truly unique. The exclusive woven fibre technology draws moisture away from the skin for a peaceful night’s sleep and offers antibacterial and antimicrobial benefits for those who are prone to excessive perspiration during an evening.
Take a few minutes to really chill out
Cryotherapy, where the body is exposed to sub-zero temperatures for up to three minutes, may help relieve some of the discomfort of hot flushes.
“The boost of oxygenated blood flow and lymphatic drainage that the Cryotherapy Chamber helps clear the body of toxins and provide vital organs with nutrition. Consequently, we believe that is may be able to regulate body temperature, improve sleep quality and balance mood,” says Lee Hayes, Owner and Operator of Revitalise Cryo in Mittagong, NSW.
Try to have a session about twice a month for best results.
Use Cooling Skincare
Choose gel formulas that calm, cool and hydrate. Prai Beauty M Meno-Soothe Moisturiser is a beautifully soothing blue gel that calms redness and heat in the skin upon application. It eases inflammation and refreshes the complexion, as well as drenches dry skin with moisture. Hint: keep it in the fridge for extra cooling benefits!
Set yourself up for a quality sleep
Hot Flushes can lead to sleepless nights and insomnia.
The simple imbalance of hormones is enough to make you lose sleep, but when teamed with hot flushes and night sweats, your bed can become a torture chamber.
Ask your GP for a script for melatonin, which is a sleep hormone. If you’re over 55, you can obtain this now over the counter from your pharmacist.
“You can also try some relaxing herbal teas like camomile, valerian and peppermint and try to get to bed by 10pm,” suggests Erika.
Erika also recommends sedating herbs like valerian, Ziziphus (from the Buckthorn family) and passionflower, all of which calm the nervous system and relax the body.
“Taking magnesium at night can also improve the quality of the sleep.”
Avoid spicy foods at night, too. Make your dinner the smallest meal of the day and eat it at least three hours prior to bed. Going to bed on a full tummy or with a busy digestive system can interrupt sleep or lead to poor sleep quality. CBM
