Are you ready to tackle those pesky hot flushes and night sweats head-on?  Hot flushes and night sweats are a common perimenopause/menopausal symptom that affects 75% of women. That's a lot so know you're most certainly not alone.  

The good news is there are lifestyle and diet choices that can help reduce them and keep you cooler than a cucumber during this wild rollercoaster ride of perimenopause.

Why Do We Get Hot Flushes/Night Sweats in Perimenopause?

Hot flushes happen during perimenopause and menopause because of changing estrogen levels. The only other time they might happen is because of certain types of medication, cancers or thyroid issues.

So if you think you aren’t in perimenopause, it’s always a good idea to get checked out by a medical professional.

Unsure if you're in perimenopause or not?  Have a read of this to give you a steer in the right direction. 

It's not known exactly how hormonal changes cause hot flashes (which we find mind-blowing!) even with women going through perimenopause and menopause for centuries now.

Research suggests that hot flushes occur when fluctuating estrogen levels cause your body's thermostat (the hypothalamus) to become more sensitive to slight changes in body temperature. The range of temperatures that your body thinks is normal is narrowed. When the hypothalamus thinks your body is too warm, it starts a chain of events to cool you down which causes hot flashes.

It's worthy of note that hot flushes are more affected by the highs and lows of estrogen rather than consistently low estrogen.  So they tend to be more of a symptom of the late perimenopausal years when estrogen is fluctuating wildly, and the first year of menopause.

After that first year of menopause (which is a point in time when you haven't had a period for one year), your brain should settle down and recalibrate your temperature gauge. If this doesn't happen it can be because of insulin resistance or stress levels. That’s why it’s important to work on stress levels and reversing insulin resistance.

Also, if you are on estrogen you might experience hot flushes when you are coming off treatment.

Lifestyle Tips to Combat Hot Flushes and Night Sweats

Keeping your bedroom cool - First things first, let's talk about your sleeping space. We know how important beauty sleep is, so make sure your bedroom is super cool. Open a window, get a fan going, or splurge on some top-notch air conditioning. Think about the type of pj’s you are sleeping in, are they cool, natural and light fabrics?  And what type of bedsheets do you have? We find that linen sheets are cooler than cotton.

Reducing stress - Ah, stress, the sneaky culprit behind so many issues in perimenopause. We know life can be crazy, finding ways to manage stress can do wonders at reducing hot flushes and night sweats. 

Movement - movement in the form of  strength training and yoga are particularly helpful in reducing hot flushes and night sweats. 

Reversing insulin resistance - Hot flushes and night sweats can be a symptom of insulin resistance. Learn more about insulin resistance here.

Nutrition Tips to Combat Hot Flushes and Night Sweats

Spicy foods -  Spicy foods for some people can trigger hot flushes.  Keep a diet diary to see which foods might be triggering your hot flushes. 

Hydration - Staying hydrated can help regulate your body temperature and will help keep those hot flushes at bay.

Peri Chai Latte and Peri Hot Choccy - Swap your regular cuppa for one of SheBANG!'s Peri Chai Latte or Peri Hot Choccy, both loaded with Magnesium Glycinate and other peri busting ingredients that will help reduce your hot flushes, night sweats and other perimenopausal symptoms that are impacting on your daily life. Our functional lattes are amazing for calming your nervous system and cooling down your body.  92% of our customers report a reduction in their symptoms after taking SheBANG! regularly.

Ditch the Booze  - Ah, alcohol, the ever-tempting temptress. As fun as she is, booze can disrupt your sleep patterns and trigger hot flushes. Just like spicy foods, keep a diet diary to see what foods and drinks might be triggering your hot flushes.

So, there you have it, perisisters! Armed with these lifestyle and nutrition tips, take control and reduce those hot flushes and night sweats. Embrace this journey, stay cool, and remember that it’s not forever. Need support from other ladies going through perimenopause?  Join our Facebook group here


July 23, 2023 — Angela Greely

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