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Menopause hot flashesHot flashes and cold sweats are by far the most annoying symptoms of panic attacks.

What usually comes with panic attacks are cold sweats and hot flashes. They usually happen before or after menopause. This happens when estrogen and progesterone levels are declining.

These symptoms are associated with perimenopause. The progesterone levels drop first and then Estrogen levels soon after start to decline.

It’s not a sign of a medical problem. These signs are normal and natural hormonal changes that happen to most women between the ages of 35 and 55, sometimes earlier.

We as women feel that our health is declining when in actuality it just a transition that we are going through that is a natural part of life for us.

Hang in there because it’s only temporary.

Black Cohosh for Menopause

Black cohosh

What can worsen my hot flashes and what can help?

Alcohol, tobacco use, and stress can make hot flashes worse. Most women report that increasing exercise helps with hot flashes.

Yoga/meditation, Herbal supplements like Black Cohosh, and of course medications prescribed by your doctor is another way to get some relief.

Fluctuations in the hormones, specifically in the estradiol production. As estrogen is produced from the ovary, it significantly decreases over 90 percent during this transition.

Another hormone that decreases significantly is FOLLICLE STIMULATING HORMONE (FSH). This hormone communicates between the brain and the ovary, kind of like the messenger. As the estrogen levels drop, the (FSH) levels increase.  It’s believed that this is the reason for irregular symptoms in women.

Hot flashes and cold sweats/night sweats stem from fluctuating hormones.

I personally have experienced more hot flashes than night sweats, but I have friends that have experienced both.

I can’t stress this enough, but it is so helpful to talk to other women about your perimenopausal transition journey. It’s a form of therapy in itself, indeed.

Hot flashes can last longer than we think.

Time clock

According to a Mayo Clinic study, hot flashes not only happen in perimenopause stages but can last all the way through a woman’s eighties.  This study was published in the Journal of the North American Menopause Society.

They studied 50,000 women and gathered data by researchers at Mayo Clinic.  They asked the women aged 60-80 years of age if they experienced symptoms associated with menopause, like hot flashes and night sweats.

Some women will get night sweats without hot flashes.  Usually, a hot flash can start with a warm feeling increasing in temperature and it starts from the bottom of your body all the way up to your head.  It sweeps upwards and increases in temperature.

It took me forever to realize the fact that hot flashes can last for years.  I would talk to women older than I, who are in their sixties and up.  They would share with me that they have been getting hot flashes for years.  I also had to realize that most women going through it for that duration of time have never really followed an excessive routine or followed a healthy lifestyle/diet per se.

A well-balanced diet and spiritual health along with exercise are critical for a smooth perimenopausal transition.

Night sweats usually happen when you’re asleep.

Woman in cold sweat

When you realize you have been sweating, you’re already drenched when you wake up.  Night sweats have to do with sweating and perspiration instead of feeling a surge of heat coming through your body.

Believe it or not, dehydration by also cause night sweats.  Sweating heavily you will most likely get extremely dehydrated very quickly. Most women will grab a coffee, fruit juice, or another beverage before choosing water.

Getting frequent night sweats may also put lots of stress on your nervous system as well as perspiration.

Hormonal shifts are happening all the time which causes sudden changes, and it triggers night sweats.

If your night sweats are getting worse, it can be external causes like stress.  That is just one of the connections to your nervous system.  Your nervous system is affected when you are stressed and will most likely cause your night sweats.

Diet changes cause night sweats as well as being busy.  Not sleeping well or you feel fatigued, your body will not rest well at night. The restlessness can be the culprit of your night sweats.  Finding the culprit of your night sweats can be the answer to some relief or decrease those symptoms.

My night sweats have become less due to changes in my diet and mainly through exercise.  I’ve lowered my sugar intake and don’t drink at all due to the simple fact that I’m going through perimenopause.   I still get panic attacks that come with the hot flashes and sometimes the night sweats.

Music has done wonders for my panic attack symptoms.  It takes my mind off of it and it makes me feel a lot less stressed.

Listening to music that makes you feel good is always a great way to relax your mind and body.

Healthy food chart for women

Ways you can help to decrease your symptoms of night sweats and hot flashes.

Below is a list of ways you can help to relieve your hot flashes and night sweats:

  • Sage is a great remedy for hot flashes and night sweats.  You can use sage to lift your spirits up as a tea or you can use sage essential oils as well as in herbal form.
  • Water is very important and some women have noticed a positive impact on their hot flashes and night sweats due to an increase in their water intake.  Taking just a shot of warm water before bed can make a difference.
  • Eating a snack before bed is good.  Some women have experienced good results by eating a healthy snack before bed. Not getting enough nutrients during the day, it can also cause night sweats and hot flashes.
  • Stop smoking.  Smoking also puts stress on the nervous system, so trying to quit will do wonders for you.Sage Tea
  • Decrease your caffeine intake or eliminate it altogether.   Caffeine is one of the main culprits of night sweats and hot flashes.  Not drinking tea and coffee at night has helped many women sleep better at night.
  • Keeping your window cracked helps with the prevention of overheating.
  • Take cooler showers.  A cool shower is a nice quick fix for hot flashes.
  • Dress in layers so that you can remove them if you are feeling hot.
  • Try to avoid spicy foods.  Spicy foods have a tendency to heat up the body very quickly.
  • Decrease alcohol consumption.  Alcohol can cause extreme hormonal fluctuations, which isn’t good for women experiencing perimenopause symptoms.
  • Exercise, exercise, exercise!  Women who have a consistent workout routine have the least amount of symptoms.Woman celebrating

You can overcome your night sweats and hot flashes due to panic attacks by making alterations in your health and well-being.

Following and sticking to a program that helps to decrease your panic attacks symptoms, such as hot flashes and night sweats will only increase your value of life.  You deserve to live the best life in your later years.  You’ve been here too long and have put in years of hard work to deserve anything less.  Make those changes today and start feeling like yourself again!

Try getting together with friends to help get you motivated.  You can also work together coming up with a healthy diet plan as well as a workout routine.  Have some fun!

Please stay tuned for my suggested diet plans for perimenopausal women!

Before starting any diet plan please consult your doctor to make sure it is suitable for you.

 

 

Best regards,

Tobia