Menopause hot flashes and night sweats can be debilitating. It’s estimated that more than 80% of women are affected by hot flashes at some point. Experts don’t know for sure what causes them, but it’s thought that a lack of estrogen may affect the hypothalamus—the region of the brain that controls body temperature. The frequency, duration, and intensity of hot flashes vary from one person to another. You may get several a day or be plagued constantly, day and night. With the sudden rush of heat, you may experience a racing heart, dizziness, anxiety, and irritability.
Sad Senior Woman
Sad Senior Woman
Night sweats are severe versions of hot flashes that can cause you to wake up drenched in perspiration. If you’re waken this way, you’re bound to feel exhausted. Here are nine ways to feel better fast.
1. Don’t be embarrassed by a hot flash. Most women experience them at some point in their lives.
2. The moment you feel one coming on, stop what you’re doing. Take several slow, deep breaths and try to relax. This may help reduce the severity of the hot flash.
3. If possible, drink a glass of cold water and sit calmly until it passes.
4. Wear layers you can easily take off when you feel yourself getting hot. Clothes made of natural fibers, such as cotton, help your skin breathe.
5. Keep your bedroom cool at night and put a fan, wet wipes, and a cold drink by your bed.
6. Use cotton bed linens and pajamas.
7. Eat small, frequent meals. The heat generated by digesting a large meal can sometimes bring on a hot flash.
8. Exercise regularly. Being in good shape reduces your propensity to sweat and reduces hot flashes.
9. Don’t smoke. Research shows cigarette smoking increases the risk of overheating.
Maryon Stewart is the author of Manage Your Menopause Naturally and 27 other books. Article courtesy of National Council on Aging.