How to Deal with Hot Flushes and Night Sweats Naturally

Hot flushes and night sweats are the most common and often distressing  symptoms of the menopause.

They usually occur over a period of a few months, but for some women they can grind on for a number of years.

What Causes Hot Flushes?

Hot flushes are not caused by a lack of oestrogen, but by a sudden drop in oestrogen. This is why flushes usually stop once the level of oestrogen stabilises.

Women can have hot flushes on the neck and face, upper arms, torso or the entire body. Hot flushes may last a few seconds or a few minutes and they can be strong or mild. Increased blood flow to the area raises the skin temperature and this creates a flush - red, blotchy skin. Sweating is the body's way of trying to cool down.

Night sweats can be more upsetting than daytime flushes because they disrupt sleep. Some women find that as a result they suffer from insomnia, which leads to irritability, tiredness and forgetfulness.

Dealing with Hot flushes

Wear natural fabrics that breathe.

Wear layers.

Carry a foldable fan with you to help cool down.

Don't fight the flush — try to relax if you can.

Carry moist tissues to freshen up after a flush.
 

Dealing with Night sweats

Use cotton sheets

Keep spares close to the bed in case you need to change them in the night.

Wear lightweight cotton or silk to bed — or don't wear anything at all.

Drink less coffee and alcohol, especially late at night as they can make flushes and sweats worse.

Natural treatments for hot flushes

Homeopathy Treatments for hot flushes
Lachesis is often used to help reduce hot flushes. Other remedies include graphites, silver nitrate, sepia and sulphur.

Herbalism Treatments for hot flushes
Some herbs increase adrenalin and may increase oestrogen. This would help to reduce hot flushes. These herbs include: siberian ginseng, nettle, borage and liquorice. Dong Quai, Black Cohosh, Agnus Castus, Cypress (Cupressus sempervirens) and sage may also help reduce flushes.

Aromatherapy Treatments for hot flushes
Roman (not German) chamomile is used to help the body regulate hormones and reduce flushes. It can be blended with a massage oil and massaged into the skin. Or drops can be placed on a tissue and inhaled as and when necessary.

Nutrition and Supplements to help with hot flushes
Some research suggests that eating foods high in phyto-oestrogens may reduce hot flushes. Japanese women, for example, report fewer hot flushes than western women and this may be related to the amount of soya they eat.

Other nutritional tips for hot flushes include:

Cut down on sugar, caffeine and alcohol.
Eat foods rich in vitamin B6. Many breakfast cereals are high in B vitamins.
Eat foods with vitamin E, such as hazelnuts, almonds, sweet potato and avocado.
Avoid hot spicy foods.
Take supplements of Evening Primrose.
Eat foods high in magnesium and calcium.

Acupuncture Treatments to help with hot flushes
To relieve hot flushes, acupuncture and acupressure focus on the kidneys and the heart. Related pressure points are on the inside of the wrist (along the line of the little finger) and along the kidney channel of each foot.

What help is there to get you through the Menopause?

Online information:

Menopause Matters is a very good independent, clinician-led website. They provide easily accessible, up-to-date, accurate information about the menopause, menopausal symptoms and treatment options.

Women's Health Concern provides excellent information on all aspects of women's health including the menopause

The Natural Menopause Advice Centre has some great information

NHS24 is an excellent information resource on the menopause

netdoctor.co.uk has some useful information

As always the BBC website has a wealth of fantastic information. 

 
Useful Reading

The New Natural Alternatives to HRT by Marilyn Glenville (Kyle Cathie Limited, 2002)

Cruising Through the Menopause - managing your menopause successfully without HRT by Maryon Stewart (Vermilion, 2000)

Menopause Naturally by Kitty Campion (Newleaf/Gill & Macmillan Ltd, 1998)

Ten Steps to a Natural Menopause by Leslie Kenton (Vermilion, 1999)

The Which? Guide to Complementary Medicine by Barbara Rowlands (Which? Books[Consumer Association], 1997)

Menopause - What you Really Need to Know by Dr Sarah Brewer (Robinson, 2003)