Managing Hot Flashes And Night Sweats During Perimenopause: What To Do And How To Stay Healthy
Perimenopause, or menopause transition, is a time of life when many women start to experience physical and psychological changes due to hormonal fluctuations. One of the most common symptoms of this transition is hot flashes and night sweats.
While these symptoms can be uncomfortable and disruptive to everyday life, there are things you can do to manage their intensity and frequency, as well as keep yourself healthy. Here are a few tips to help you through this phase of life.
Manage Your Hot Flashes and Night Sweats
If you’re experiencing hot flashes or night sweats due to perimenopausal changes, there are a few simple steps you can take to manage them:
- Dress in cool, comfortable clothing. Wear loose, lightweight clothing preferably made with natural fabrics like cotton or linen.
- Keep drinks with you. Dehydration increases the intensity of hot flashes and night sweats, so have a bottle of water handy and sip it throughout the day.
- Avoid triggers. Hot and humid weather and spicy foods can aggravate hot flashes, so keep them to a minimum.
- Avoid alcohol and caffeine. Both of these can cause body temperature to rise and trigger hot flashes.
- Try relaxation techniques or light exercise. Deep-breathing and yoga moves can help calm your body and reduce the frequency of hot flashes.
Stay Healthy During Perimenopause
During this transition, it’s important to stay healthy by eating a balanced diet and exercising regularly. Here are some tips to keep you on track:
- Eat healthy foods. Fruits and vegetables, lean proteins, and healthy fats are all essential for maintaining balance.
- Stay physically active. Aim for at least 30 minutes of moderate physical activity like walking or yoga each day.
- Get plenty of rest. Make sure you get enough sleep each night to help you stay energized and in balance.
- Manage stress levels. Eating right and exercising are both key, but managing stress levels is just as important. Take time out for yourself each day to do something you enjoy.
- Visit your health care provider regularly. Make sure to have regular check-ups and screenings to help you stay informed and healthy.
Perimenopause can be a challenging time for many women, but with the right knowledge and tools, you can manage your hot flashes and night sweats, and stay healthy. Talk to your health care provider and follow the above tips for the best results.