Here’s what you should know.

Around 80% of women going through menopause will have hot flushes, and night sweats. Doctors call these symptoms vasomotor symptoms or VMS. The brain’s hypothalamus triggers hot flushes and night sweats to release body heat when there’s a surge of adrenaline, a stress hormone. While the sudden drop in oestrogen is the main cause of hot flushes, other factors like high or low cortisol, low progesterone, or low serotonin can also contribute.

On average, these symptoms last about 7.4 years and can start five years before menopause begins. Recent studies show that more severe hot flushes and night sweats (rather than how often they happen) may increase the risk of heart disease. These symptoms can disrupt life, sleep, and can be embarrassing. They’re unpredictable and can happen anytime, affecting our quality of life significantly.

Here are some ways to reduce hot flushes and night sweats through nutrition and lifestyle changes:

• Avoid alcohol and especially red wine, as it can worsen symptoms for some women.
• Cut down on caffeine, which can also make symptoms worse for some women.
• Eat more whole foods and less processed foods.
• Include phytoestrogens in your diet—these are plant-based oestrogens that can help stabilise oestrogen levels. Foods like ground flaxseeds (2 tablespoons daily) are beneficial for their fibre and phytoestrogen content.
• Whole, organic (non-GMO) soy foods such as miso, tempeh, tofu, soy milk, and edamame. Avoid highly processed soy products like soy protein isolate or genetically engineered soy foods.
• Incorporate exercise into your daily routine, especially resistance training and high-intensity interval training (HIIT). One study found that resistance training three times per week reduced the frequency of moderate and severe hot flushes.

By making these changes, you may find relief from hot flushes and night sweats associated with menopause.

Here are some supplements and herbs that may help reduce hot flushes and night sweats:

• Maca root: This vegetable may help balance hormones, including oestrogen.
• Estrovera: Contains rhubarb and has been shown to decrease hot flushes.
• Bee pollen extract: Can be helpful for hot flushes accompanied by sleep disturbances.
• Sage: May reduce hot flushes, sleep issues, and night sweats.
• St. John’s Wort: Taking 270-330 mg three times a day has been linked to improvements in hot flushes and depression in menopausal women. Note: If you are on antidepressants, consult your doctor before taking St. John’s Wort.
• Black cohosh: Taking 40-80 mg per day, especially when combined with St. John’s Wort, can improve symptoms like hot flushes. Some studies suggest it affects serotonin receptors, which helps with hot flushes and mood.
• Valerian: Taking 530 mg capsules twice daily has been shown to lessen the severity and frequency of hot flushes in certain women.

These supplements and herbs may offer relief, but it’s important to consult with a healthcare professional before starting any new supplements, especially if you have underlying health conditions or are taking other medications.

Hormone Replacement Therapy (HRT) can be another option to manage menopausal symptoms, but it’s important to talk to your doctor or healthcare provider before considering this treatment.

Final Thoughts:

Since many of us will spend a significant portion of our lives in menopause, it’s crucial to learn about this phase.

For more on Female Health, Menopause & Psychology follow: @louisethetherapist

Thanks for reading!

Louise xx