While night sweats can be associated with more serious health conditions, in women
going through perimenopause and menopause, both night sweats and hot flashes are
generally triggered by the naturally occurring decline in hormones as we age.
While it may be a good excuse to get those beautiful linen sheets you have been
eyeing, there are other options as well.

Alcohol

Let’s tackle the elephant in the room first. While it’s common to enjoy the occasional
cocktail or glass of wine, it’s important to note that alcohol can significantly exacerbate
hot flashes, night sweats, and disrupt sleep patterns. While having an occasional drink
is okay, I suggest abstaining from alcohol for 2-3 weeks to observe the impact on your
symptoms. Many women notice a marked improvement, while some find their hot
flashes and night sweats completely resolve during this period.

Magnesium

Anyone who has worked with me as a patient likely knows that I love magnesium. It is
estimated that up to 50% of the US population is not meeting their magnesium needs.
While typical symptoms of magnesium deficiency include constipation, frequent
headaches, heart palpitations, and leg cramps, it has also been shown to play a role in
hot flashes. Although we do obtain some magnesium from our diet, the diminishing
magnesium content in our soil over the past five decades means we often fail to meet
our nutritional needs. Introducing a magnesium supplement could potentially ease hot
flashes while addressing other common issues like fatigue, constipation, and poor
sleep.

Ashwagandha

Women experiencing hot flashes may find Ashwagandha to be beneficial due to its
unique properties. Ashwagandha, a powerful adaptogen, has gained recognition for its
ability to modulate cortisol levels, the hormone often associated with the stress
response. By helping to regulate cortisol, Ashwagandha may not only promote a sense
of calm and balance in the body but also alleviate some of the symptoms associated
with menopause including hot flashes. Studies have shown that when taken twice daily
over an 8-week period, Ashwagandha supplementation led to a significant decrease in
the occurrence of hot flashes as well as their severity.

Siberian Rhubarb

Siberian Rhubarb, also known as Rheum rhaponticum, has demonstrated promising
results in alleviating hot flashes in perimenopausal and menopausal women. This herb
contains compounds that are believed to interact with estrogen receptors in the body, leading to a reduction in the frequency and intensity of hot flashes. This dual effect is
particularly beneficial for women who experience frequent and intense hot flashes, as it
can lead to a considerable improvement in their quality of life during the menopausal
transition.

Keep your bedroom cool

As the body becomes more sensitive to temperature fluctuations, sleeping in a cooler
room becomes increasingly important. I recommend setting the thermostat around 68
degrees and making sure you have thin breathable layers on your bed.

Consider Hormone Replacement Therapy

While many women initially opt for non-hormonal therapies, Hormone Replacement
Therapy (HRT) can prove highly beneficial when administered at the appropriate
dosage by a qualified practitioner. The myriad symptoms accompanying the onset of
perimenopause and menopause stem from declining levels of progesterone, estrogen,
and testosterone. Augmenting these hormone levels can significantly enhance women’s
overall well-being during this sometimes tumultuous transitional phase. As research
increasingly confirms both the safety and effectiveness of HRT, it remains crucial to
collaborate with a well-trained provider who can evaluate your specific health
requirements when embarking on HRT.

It’s important to note that individual responses to herbs, supplements, and medications
can vary, so consulting with a healthcare provider to determine the appropriate dosage
and suitability is recommended.

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