Hot flashes and night sweats are two notable signs of menopause and perimenopause. Generally, hot flashes cause sudden episodes of heat that spread through the face, chest, and neck. When hot flashes occur at night, it causes night sweats. Both symptoms result from significant changes in hormone levels, specifically estrogen and progesterone. While stopping hormonal changes is impossible, one can manage the effects of hot flashes and sweats with these tips and feel better:

Reduce the room’s temperature
Even a slight increase in core body temperature can trigger hot flashes and night sweats. One way to manage core body temperature is to make the room cooler. Individuals can do this by turning down the thermostat, switching on the air conditioner, installing a fan, opening a window, or sleeping on a cooling gel pad.

Wear breathable clothes
Clothes made using synthetic fabrics trap body heat and do not absorb sweat or let it evaporate. Wearing such clothes can not only cause discomfort but also trigger hot flashes. Therefore, one should wear breathable fabrics like cotton, linen, muslin, and bamboo. Loose and lightweight clothing is the best because it keeps the body cool and allows sweat to evaporate from the skin during night sweats.

Avoid spicy food
Spicy foods naturally increase body temperature because they often contain peppers in large quantities. The capsaicin chemical in peppers activates the nervous system, increasing the core body temperature. And as the body feels warmer, night sweats and hot flashes are more likely to occur.

Eat foods containing soy
Soy-based foods are known to have a high percentage of a plant-based estrogen called isoflavones. Daidzein, a type of isoflavone, can transform gut bacteria into equol. This compound can lower the frequency and severity of hot flashes and night sweats. Therefore, including soy-based foods in one’s meals is a good idea during menopause and perimenopause. Some famous examples include tofu, soymilk, edamame, soy nuts sprouts, miso, tempeh, natto, and soy sauce.

Perform cardio exercises
Cardio exercises not only support the heart but also help manage hot flashes and night sweats. A well-planned routine of low-to-mild-intensity cardio workouts can improve these symptoms. If someone does not prefer cardio exercises, they can consider aerobics. Regular aerobic exercise and sustained activities like walking and jogging can also lower the frequency of hot flashes and night sweats.

Take up yoga
Yoga can help manage the night sweats and hot flashes that often disrupt one’s sleep pattern during menopause. Incorporating yoga into one’s routine can also lower stress levels, improve mental health, and provide several other long-term benefits. However, one must perform yoga correctly and not stop it midway. Practicing yoga for at least 20 weeks is usually recommended to experience successful results.