A Doctor's Advice On Getting Your Hot Flashes & Night Sweats Under Control

“We delight in the beauty of the butterfly but rarely admit the changes it has gone through to achieve that beauty.”

~~Maya Angelou

Hot flashes and night sweats are the most common complaint from menopausal women and what usually brings them to their doctor for relief. Hot flashes are uncomfortable, annoying and sometimes, disruptive. 

With an estimated 75-80% of menopausal women experiencing hot flashes, chances are you are, or will at some point, experience them. The good news is that they are not dangerous and they do tend to get better as actual menopause approaches. Some women do continue to experience hot flashes into post-menopause but they tend to be less intense as time goes on. 

One of the first questions that patients ask is, “What can I do about these hot flashes?” The answer is “a lot”. Making some simple changes in lifestyle and environment can really help to alleviate the intensity of your hot flashes and night sweats. 

What Not To Do

There are some things that are known to make the experience of hot flashes worse. Some of these are the usual culprits that are associated with many health issues as well as other menopausal symptoms. Others might surprise you a little. Avoiding or reducing these might help ease your hot flashes. 

·      Smoking

·      Obesity

·      A sedentary lifestyle

·      Alcohol 

·      Spicy foods

·      Caffeine

·      Stress

·      Exposure to heat, as in warm baths or a sauna

The good news is, these are all lifestyle choices that you can do something about! 

What You Can Do

The biggest part of managing hot flashes and night sweats is truly lifestyle management. You want to reduce or eliminate things that make them worse and do more of the things that make them better (as in less intense). 

·      Be cool– As much as possible, stay cool. Use fans when you need to. Dress in light, loose clothing and breathable fabrics. If you have A/C, keep it at a consistent, comfortable temperature and layer up or down as you need to. 

·      Sleep hygiene on point– Make sure your sleeping space is cool and comfy. Use a chill pillow or at least a pillow with cooling gel. Make sure your sheets are cool, breathable fabric. Same thing for your jammies – breathable, comfy fabrics. Layer your bed linens. Keep a lightweight blanket on or nearby for when those chills show up but limit the blankets on the bed. 

·      Dress in layers– Layering your clothing can be a lifesaver. You can go from burning up to freezing in the blink of an eye. You can’t strip down to your undies in public no matter how strong the temptation. Layering lets you discreetly add or shed a layer as needed.  

·      Move your body– Some research suggests that exercise can help with hot flashes. The exact reason is unknown. What we do know is that regular exercise helps support the body’s thermoregulation as well as alleviate stress, improve mood and help with weight management. You don’t have to run a marathon. Walking, swimming and bike riding are all good choices. 

·      Breathe!– Deep breathing is linked to the body’s relaxation response. Deep breathing helps during hot flashes when your heart is racing and can help calm those anxious feelings. When a hot flash starts, breathe slowly and deeply and remember, you’re ok. It will pass. 

·      Eat well– Try to maintain a healthy, whole foods based diet. Limit those foods known to heat things up like spicy foods, alcohol, caffeine and such. Pay attention to what makes you feel better and what triggers your hot flashes. 

·      Stay hydrated– Your body is working hard to regulate itself. Keeping it hydrated helps everything to run a little more efficiently. 

What about Medicine?

When lifestyle changes aren’t enough, it’s time to have a talk with your doctor. There are some medical interventions that might help.  

Hormone Replacement Therapy (HRT) can offer many women some relief from hot flashes and other bothersome symptoms of menopause. If HRT is not for you, there are some other medications that might be just what you need for some short- term relief. The important thing is to be open with your doctor so that together you can find a solution that fits.