Menopausal night sweat prevention begins with changes to diet and lifestyle to start easing the discomfort and annoyance of night sweats during menopause. Night sweats or nocturnal hot flashes are due to a hormonal change that happens to women moving through this time in their lives. They are uncomfortable, they interrupt sleep and can leave a woman feeling drained. Symptoms of night sweating include perspiration, headaches, mild nausea and feeling flushed. Smoking, being overweight and anxiety will increase the discomfort and frequency of menopausal night sweats.
Preventing Menopausal Night Sweats
Examine your diet and cut out sugar, eliminate stimulants like nicotine and caffeine, avoid refined carbohydrates and saturated fats, and pass on spicy foods. All of these things can trigger and exacerbate night sweats. A good nourishing diet full of nutrient-dense foods, lots of fresh fruits and vegetables and lean meats will feed the body without pushing it to digest unhealthy foods.
Reduce stress by walking, yoga, gardening or any of the hobbies that hold your interest. Stress is a major contributor to hot flashes and menopausal night sweats. Make use of your support system; spend time with good friends and family. Talk out your feelings and let go of negative emotion. Enjoy a quiet moment alone to unwind. Avoid alcohol as it can increase the effects of night sweats. Breathe. Oxygen intake is paramount to a healthy body and mind; essential to a sense of well-being.
Exercise is imperative to maintaining good health. Exercise also decreases the frequency and intensity of menopausal night sweats. The physical activity actually helps to prevent menopausal symptoms in many women. Walking, yoga, running, swimming and aerobics are all good ways to gain physical strength and cardio health. Use your favorite hobbies for exercise, like dancing or biking. Make working out part of your routine.
Supplements and herbs can help to reduce the discomfort of night sweats. Ginseng taken regularly has been shown to help. Black cohosh is a long time favorite, with both supporters and detractors. One of the most popular additions to a woman’s diet is soy. It can be consumed in supplement form or used in the diet in the form of tofu, soy milk products and soy beans. Red clover has isoflavones that show a great similarity to soy isoflavones and is an effective herbal supplement for prevention of menopausal night sweats.
Prepare your sleep area for the times when night sweats hit you. Make your life easier by keeping clean dry pillowcases and clean pajamas on hand. By changing your night clothes and pillow case after a bout of night sweating, you will give your body a chance at a more comfortable sleep afterwards. Try a cup of chamomile tea before bed, but drink it at room temperature; avoid drinking hot beverages.
The most important element of menopausal night sweat prevention is to relax and take care of the body and spirit. Eat well, stay active and use herbs or supplements to help stave off night sweats.