Hot Flashes, Night Sweats, and More

In our previous blog, we explored the wide range of physical changes that can occur during perimenopause, including weight gain, skin changes, and vaginal dryness. Today, we're going to zoom in on two of the most common and notorious symptoms: hot flashes and night sweats. If you've been experiencing sudden, intense bursts of heat, you're familiar with just how disruptive and uncomfortable they can be. But fear not! There are many strategies for managing these symptoms and finding relief.

Understanding Hot Flashes and Night Sweats

First, let's discuss what's actually happening in your body during a hot flash or night sweat. These vasomotor symptoms are caused by hormonal fluctuations that disrupt your body's temperature regulation. When your estrogen levels drop, it can trick your brain into thinking you're overheating, triggering a cascade of physiological responses, such as sweating, flushing, and a rapid heartbeat.

Hot flashes and night sweats can vary in frequency and intensity from woman to woman. Some may experience them only occasionally, while others may have multiple episodes per day. They can last anywhere from a few seconds to several minutes and may be accompanied by other symptoms like dizziness, anxiety, or heart palpitations.

Lifestyle Strategies for Relief

While there's no one-size-fits-all solution for managing hot flashes and night sweats, several lifestyle strategies can help bring relief. Here are a few to try:

1. Dress in layers: Wear lightweight, breathable clothing that you can easily remove when a hot flash strikes. Choose natural fabrics like cotton and linen, and opt for materials that are breathable and won't trap heat.
2. Keep your cool: Keep a portable fan or cold pack nearby to help you cool down quickly when a hot flash hits. Take tepid showers or baths, and sip on cool water throughout the day.
3. Identify and avoid triggers: Some women find that specific triggers, such as spicy foods, hot drinks, alcohol, or stress, can exacerbate hot flashes. Keep a symptom diary to help identify your personal triggers and develop strategies to avoid or minimize them.
4. Practice relaxation techniques: Stress and anxiety can worsen hot flashes, so it's essential to prioritize stress management. Try deep breathing exercises, meditation, or gentle yoga to help calm your nervous system.
5. Optimize your sleep environment: Night sweats can be particularly disruptive to sleep. Keep your bedroom cool, dark, and quiet, and invest in breathable bedding and pajamas. Consider using a white noise machine or earplugs to block out any disruptive sounds.

Natural and Medical Therapies

In addition to lifestyle changes, several natural and medical therapies may help alleviate hot flashes and night sweats. Here are a few options to consider:

1. Herbal remedies: Certain herbs, such as black cohosh, red clover, and dong quai, have been traditionally used to manage menopausal symptoms. However, the evidence for their effectiveness is mixed, and they can interact with other medications, so it's essential to work with a qualified healthcare provider before starting any herbal regimen.
2. Acupuncture: Some studies suggest that acupuncture may help reduce the frequency and intensity of hot flashes. Look for a licensed acupuncturist who has experience working with menopausal women.
3. Hormone therapy: For women with severe or disruptive hot flashes, hormone therapy (HT) may be an option. HT involves taking supplemental estrogen and/or progesterone to help stabilize hormone levels and alleviate symptoms. However, HT is not without risks, so it's essential to weigh the benefits and drawbacks with your healthcare provider carefully.
4. Non-hormonal medications: Certain medications, such as low-dose antidepressants or gabapentin, may help reduce hot flashes for some women. Discuss with your healthcare provider whether these options are suitable for you.

Finding What Works for You

Every woman's experience with hot flashes and night sweats is unique, and what works for one may not work for another. It may take some trial and error to find the combination of strategies that brings you the most relief.

Be patient with the process and don't hesitate to reach out for support. Join a menopause support group, discuss your concerns with friends, or work with a menopause-savvy healthcare provider to develop a personalized management plan.

Remember, hot flashes and night sweats are a normal and temporary part of the perimenopausal transition. They can be disruptive and uncomfortable, but they are not a sign that anything is wrong with your body or a danger to your health.

Treat yourself with compassion and know that this too shall pass. In the meantime, keep experimenting with different strategies, prioritizing self-care, and leaning on your support system. Keep on keeping on!

Content Copyright © 2025, MBK Cultivate Skin & Nutrition Wellness   

PERMISSION TO REPRINT: You may use any items from this article in your print, blog, magazine, or electronic newsletter. However, you must include the following paragraph, including a link to www.mebykatie.com.   

"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition addresses the root cause of the problem and resolves the underlying issue. This differs from conventional medicine, which often prescribes multiple medications to address symptoms, with little regard for resolving the underlying cause of the symptoms. Functional nutrition is more personalized, customized, and holistic in approach. My job is to work with your medical team and advocate for you if necessary."   

Health/Medical Disclaimer:   

The content of MBK Cultivate Skin & Nutrition Wellness, either through these social media pages, websites, or any other materials distributed by MBK Cultivate Skin & Nutrition Wellness, is intended to provide helpful and informative material. Please note that my personal and professional opinions expressed on these social media pages and websites are entirely my own. This site provides information on skin, diet, fitness, health, and nutrition, and is intended in good faith for educational purposes only. Care has been taken to confirm the accuracy of the information and describe generally accepted practices. However, the authors, editors, and publishers are not responsible for errors, omissions, or any consequences from the application of the information in these publications and make no warranty, expressed or implied, concerning the currency, completeness, or accuracy of the publication's contents. It would be best not to rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.   

I, Katie Marshall, am not a doctor or medical provider and do not provide medical advice. Readers are advised to research and make decisions in partnership with their healthcare provider.   

If you are pregnant, nursing, have a medical condition(s), or take any medication(s), please consult your family physician.   

Always consult your family physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you read on my social media pages or websites.   

If you have a medical emergency, call your family physician, go to the nearest emergency department, or call 911 immediately. Reliance on any information provided by MBK Cultivate Skin & Nutrition Wellness or Katie Marshall, presenting content for publication to these social media pages or websites, is solely at your own risk. Administrators and Moderators are not liable for your actions.   

Health Canada & FDA Disclaimer:   

Health Canada or the Food and Drug Administration has not evaluated the advice and statements on this page.