Night Sweats & Exercise

Exercise is one of the most valuable tools you have for managing menopause. That's because it can help relieve many of the symptoms you'll face, such as night sweats, hot flashes, depression and raised cardiovascular risk factors, says Dr. Susan Lark in her book, "Dr. Susan Lark's The Menopause Self-Help Book." It'll help you slow the signs of aging, too, Lark notes. Always consult a doctor before beginning a new exercise program.

Identification

Night sweats and hot flashes are just a couple of the effects of menopause that you may feel. Others include insomnia, thinning and irritation of your vagina, and soreness in your bladder, according to Lark, a clinician and author specializing in clinical nutrition and preventive medicine from Maryland. Night sweats are characterized as episodes of nighttime sweating that may soak your bedding or nightclothes -- even if your bedroom isn't overly warm. Night sweats are common during menopause, but also may be side effects of antidepressants, hormone therapy, hypoglycemic agents or antipyrectics. Several diseases can cause them as well, including lymphoma, an overactive thyroid and certain infections, according to MayoClinic.com. That's why it's important to consult a doctor before trying to self-treat for night sweats.

Function

Night sweats during menopause are caused partly by the decrease in female hormones that your ovaries secrete. However, Lark notes that these symptoms, as well as irritation, thinning and soreness to your bladder, vagina and urethra, can be worsened by poor circulation and muscle tone to your pelvic area, which exercise will improve. Daily exercise also acts as a stress reducer. Women who exercise regularly suffer fewer symptoms from hormone imbalance, says Nisha Jackson, author of "The Hormone Survival Guide for Perimenopause."

Types

Exercise is not the only step you can take that may help with your night sweats or hot flashes. Dressing in layers and working to pinpoint things that trigger hot flashes can help. Common triggers include alcohol, hot beverages, spicy foods, a warm room and hot weather, according to MayoClinic.com. Relaxation techniques, getting enough sleep, eating a healthy diet and not smoking may help with many menopausal symptoms as well.

Time Frame

The University of Maryland Medical Center recommends you get a minimum of 30 minutes of exercise a day. Getting one hour to 90 minutes is preferable, however, according to the center. Lark recommends a combination of flexibility exercises like yoga and tai chi, strength-building exercises like lifting weights, and cardiovascular exercises like swimming, walking and dancing. Golf and racquet sports are good whole-body exercises, Lark notes.

Considerations

Be cautious about how thin you get with your diet and exercise program, Lark cautions. If you are too thin you may have lower estrogen levels, which can put you at higher risk for hot flashes, night sweats and osteoporosis. Instead, try for a healthful weight that is not one extreme or the other --- too thin or obese.