Night sweats: how to manage your symptoms during menopause
Menopause is a key transition period in a woman’s life, and is defined as the cessation of menstruation for a period of 12 months. The perimenopausal phase (phase before final menstruation) can begin up to 10 years prior to menopause. During perimenopause, the ovaries begin to decrease their estrogen and progesterone output. As hormone levels decline, symptoms can be varied, unpredictable and unrecognized in women. Recognizing symptoms early can help you take steps to improve your quality of life and reduce risk of other poor health outcomes.
Many women struggle throughout the perimenopausal/menopausal period, and can feel unsupported. Rest assured, there are many treatment options available to help you improve your quality of life.
Night sweats are one of the most common complaints of menopause, as they often lead to insomnia and restless sleep.
Other common symptoms during the perimenopausal/menopausal period include:
Insomnia
Irregular periods
Hot flashes
Night sweats
Mood dysfunction
Cognitive decline
Weight gain
Hair loss
Decreased libido
Vaginal dryness and atrophy
TREATMENT OPTIONS AVAILABLE:
Consume Phytoestrogens in Food & Herbs:
There are multiple foods and herbs that contain phytoestrogens, which are plant derived compounds that are similar to our own estrogens and their active metabolites. Consuming phytoestrogens can help mitigate the effects of low estrogen on the body. Dietary sources include soy products and wild yam, while herbal sources include Angelica sinensis, Cimicifuga racemose, and Medicago sativa.
Engage in Regular Physical Activity
Exercise stimulates endorphin activity in the body and has been shown to reduce the frequency and severity of hot flashes. In addition to reducing menopausal symptoms, exercise has also been linked to numerous other health benefits such as: reducing excess weight, increasing bone density, improving cardiovascular health, and improving mood.
Remove Trigger Foods:
It is a good idea to re-evaluate your nutrition during perimenopause and menopause, as your body may become more sensitive to foods that you used to tolerate. Caffeine, spicy foods, alcohol, and poor blood sugar regulation may be associated with an increased incidence of hot flashes.
Add in Herbal Supplements:
The literature is still developing for the use of herbs in managing symptoms of perimenopause and menopause, but herbs can be a wonderful method for mitigating symptoms. Common herbs used include Trifolium pratense, Gingko biloba, Glycyrrhiza glabra, Hypericum perforatum and many others.
Hormone Replacement Therapy:
The use of only progesterone or both estrogen and progesterone may be used to manage symptoms during perimenopause and menopause. Hormone therapy has been shown to improve both the vasomotor symptoms of menopause (hot flashes, night sweats), vaginal atrophy, and also improve bone density. Treatment dose and duration, risk assessment, and monitoring are done on an individual basis, as hormone practice is never one size fits all.
Perimenopause and menopause are a key time period in a woman’s life and individual assessment is necessary to provide a comprehensive treatment plan catered to your needs. Understand that you do not have to suffer through this period and there are options that you can engage in so you can get back to living the life you enjoy.
Botanicals, nutraceuticals, menopause hormone therapy (MHT) and mind-body medicine may be employed to help you enjoy a higher quality of life and reduce risk of other poor health outcomes.
Please speak with a Naturopathic Doctor or your primary healthcare provider prior to starting treatments.
Disclaimer:
This article is not to be used as medical advice. Please speak with a Naturopathic Doctor or your primary healthcare provider prior to starting treatments.
