If you wake up on occasion with sweat-soaked pajamas or bedding, regardless of your bedroom temperature, you're not alone. Three out of four menopausal women experience night sweats, or hot flashes that occur during the night, according to Brigham and Women's Hospital. Non-menopausal women and men may also experience night sweats as a result of antidepressants, hormone therapy, blood sugar medications, nervous system disorders, infections, or diseases, such as HIV/AIDS.Certain foods may help manage your symptoms.
Soy
Soy is a protein-rich legume that contains substances called isoflavones, which have estrogen-like properties. According to a research review published in "Inflammopharmacology" in June 2008, diets supplemented with isoflavones have been linked with a 34 percent reduction in hot flashes, including night sweats. Eating 30 mg of soy isoflavones daily may reduce hot flash symptoms by up to 50 percent. To reap benefits of soy, incorporate fresh, boiled or steamed soybeans and other soy-based foods, such as soy milk, cheese and yogurt, into your diet routinely.
Flaxseeds
Flaxseeds are nutty-flavored, nutritious seeds that may help reduce hot flashes and other menopausal symptoms, such as vaginal dryness, according to the University of Maryland Medical Center. Similar to soy, flaxseeds and flaxseed oil contain substances that may provide estrogen-like effects. As valuable sources of omega-3 fatty acids, flaxseeds may help reduce inflammation. As fiber-rich foods, they may help prevent or alleviate constipation. Eat flaxseed on its own or as a nutritious addition to smoothies, yogurt, cereals and baked goods.
Cold Fluids
Modest increases in your body temperature can trigger hot flashes, according to Mayo Clinic. To prevent or reduce the effects of night sweats, sip chilled water or herbal tea before going to bed. If you sense a night sweat coming on, cold fluids may help prevent or reduce the intensity of your symptoms. Additional cold fluid options include chilled fruit or vegetable juice, milk, frozen fruit bars, gazpacho soup and chilled gelatin. Avoid caffeinated beverages, which may interfere with sleep.
Natural Herbs
Hot, spicy foods may trigger hot flashes. Natural herbs are mild alternatives. Sage contains plant chemicals, similar to those prevalent in soy and flaxseed, according to the UMMC, and thus, the herb has been recommended for reducing hot flashes and nights sweats. Season fish, chicken, vegetables and other dishes with sage or other mild seasoning, such as garlic, rosemary or thyme, rather than cayenne pepper, chili powder, horseradish or spicy mustard. Sipping chilled chamomile tea at night may promote calmness and lower your body temperature.
References
- Brigham and Women's Hospital: Classic Symptoms of Hot Flashes or Night Sweats Occurring at the Time of Menopause Do Not Appear to be a Harbinger of Increased Cardiovascular Risk
- "Inflammopharmacology"; Soy Consumption for Reduction of Menopausal Symptoms; M. S. Kurzer; June 2008
- University of Maryland Medical Center: Menopause
- Mayo Clinic: Hot Flashes: Lifestyle and Home Remedies
- Mayo Clinic: Night Sweats: Causes
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