Hot flashes and night sweats are an intense feeling of warmth and flushing that can spread throughout the body, causing excessive sweating. They can occur several times during the day or night and last for several minutes. According to the Mayo Clinic, up to three out of four women experience hot flashes and night sweats during menopause. Because these symptoms are thought to be caused by a deficiency in estrogen, traditionally they have been treated with synthetic forms of estrogen found in hormone replacement therapy (HRT). But with the risks associated with HRT, many women are finding natural, alternative cures instead.
Step 1
Learn to relax. Stress is thought to be a major trigger in hot flashes and night sweats. Incorporate regular yoga, massage, meditation, visualization, hypnosis or deep breathing exercises to relieve tension and daily stress. When you feel calm, your body is less likely to react under pressure. Maintaining a peaceful demeanor can also lessen the effects of hot flashes when they occur.
Step 2
Keep cool. Hot showers and warm weather can stimulate the skin and trigger a hot flash. Cool baths have the opposite effect by lowering your body temperature and soothing your skin. Dressing in light layers also helps when a hot flash or night sweat strikes because you can easily remove outer clothing to feel cooler.
Step 3
Watch what you eat. While coffee and wine are a nice treat, the alcohol and caffeine can dilate blood vessels, making hot flashes worse. Non-alcoholic drinks and decaffeinated teas and coffees are better choices. Hot and spicy foods such as cayenne, ginger and peppers can also trigger hot flashes so avoid these too. Plant-based foods to eat regularly include vegetables, fruits, whole grains, nuts and legumes.
Step 4
Add soy to your diet. Soy is an isoflavone that is thought to have natural estrogen-like effects and can help relieve hot flashes. It is found in products like tofu, soymilk and soybeans.
Step 5
Don't smoke. According to the Mayo Clinic, "Smoking is linked to increased hot flashes. By not smoking, you may reduce hot flashes, as well as your risk of many serious health conditions such as heart disease, stroke and cancer."
Things You'll Need
- Soy products
