It feels like one day we are chasing toddlers and the next we are nearing menopause. Two common symptoms that usher in this phase of life are hot flashes and night sweats. For most women, establishing care with a qualified bio-identical hormone center makes these symptoms more manageable.
However, there are patients that cannot take bio-identical hormones (or simply do not want to). What can those patients do? Here are some natural options for alleviating the frequency and severity of hot flashes and night sweats.
Many scientific researchers have proven that exercise stimulates the release of feel-good hormones called endorphins. Brisk walking, jogging, and swimming are good aerobic activities that can help release tension in the body and mind.
2. Relax and Mediate
Practice deep abdominal breathing. Sit in a quiet spot to inhale and exhale slowly for just 15 minutes. Controlled breathing (characterized by slow and deep breaths) can calm and relax the body. Waking up in the middle of the night because of night sweats? Using this technique may help calm you.
3. Keep a Diary
Keep track of the time of episodes, the stress level or emotional state when it occurs, food and drinks consumed prior to occurrence, clothing worn, sleeping conditions (if it’s a night sweat), activities done and other elements that might have triggered the episode. This can help you avoid those triggers.
You can try one or all these options. They are all safe and do not involve the use of hormones. Need more information on what you can do to help with your hormonal symptoms? You can still see a qualified bio-identical hormone center. On occasion, problems with your thyroid can cause symptoms like hot flashes or night sweats. A simple blood test can help your doctor determine what you need (whether vitamin or prescription) and how much.