My tips for coping with hot flashes and night sweats this summer
1.Drink a lot of water
In hot weather you need more water, and if you have hot flashes or sweat a lot, you'll need even more water. Since dehydration can cause hot flashes, you'll end up in a vicious circle.
What to do:
• Drink plenty of water throughout the day and early evening. Remember that it has to be plain water—coffee, tea, carbonated beverages, alcohol and drinks laden with sugar or artificial sweeteners can all make hot flashes worse. My blog article Why dehydration impacts menopause looks at why water is so vital for menopausal women and how it can help ease many symptoms including hot flashes.
2.Get a good night's sleep
Nighttime heat can disrupt your sleep and, in turn, aggravate your daytime symptoms. Poor sleep will stress your nervous system and you'll feel more fatigued or irritable the next day, which can trigger more daytime flashes—another vicious circle!
What to do:
• Make sure to use a light summer comforter or even just a bed sheet.
• Avoid pajamas, night dresses and bed sheets made with synthetic fibres, which can make you sweat more. Use cotton.
• If possible, open a window or air vent, and keep your bedroom door open to allow air to circulate.
• Try Deep sleep, which is traditionally used to help you get a good night's sleep, especially if you're also stressed.
3.Don't overindulge in processed foods, snacks and alcohol
When the weather's nice, it's tempting to have or go to barbecues or sit out in the garden at night. But what happens when you do? You end up consuming a lot of really salty foods, snacks, spicy foods, chips and alcohol. Unfortunately, high levels of salt (and sugar) and alcohol will dehydrate you further.
What to do:
• I don't want to be a spoilsport—after all, barbecues with friends and family are great—but be aware of what you eat and drink, try to stick to salads and fruits, and if you drink alcohol, have a glass of plain water in between every alcoholic drink. You can also try a refreshing juice such as our delicious Pomegranate Perfection, which is packed with goodness and will help cool you down.
4.Use natural deodorants
When it's hot out you perspire more, so if you're like most people, you probably roll on the antiperspirants. But what do they do? They stop you from sweating, which interferes with your body's temperature control and can trigger hot flashes.
What to do:
• Use natural deodorants that keep you fresh without interfering with your sweat regulation. My blog post Is your antiperspirant making your hot flashes worse? looks at why using antiperspirants to stop sweating could contribute to hot flashes/night sweats, heat surges, skin rashes and much more.
A quick recap to help with the summer hot flashes:
- Drink a lot of water
- Get a good night's sleep
- Don't overindulge in processed foods, snacks and alcohol
- Use natural deodorants
I hope you have a cool summer!