What Are Night Sweats And What Can You Do About It?

Night sweats are episodes of excessive sweating during sleep, often leaving clothes and bedding drenched, and are commonly associated with hormonal changes in the body. One of the primary causes of night sweats, especially in women, is menopause or the transition period of perimenopause. During this phase, fluctuating levels of estrogen affect the body's ability to regulate temperature, leading to sudden bursts of heat (hot flashes) that can occur both day and night.

Other causes of night sweats can include medical conditions like hyperthyroidism, infections (such as tuberculosis or HIV), and certain medications (like antidepressants or medications to lower fevers). Additionally, stress and anxiety can trigger the body’s stress response, leading to increased sweating at night. In some cases, lifestyle factors such as consuming spicy foods, alcohol, or caffeine before bed, or sleeping in a warm room, can also contribute to night sweats. It’s important to consult a healthcare provider to determine the underlying cause and appropriate treatment for this condition.

Dr Smita Rao, a gynaecologist, says, "Hot flashes are a natural part of menopause, but understanding your body's signals and incorporating balanced nutrition”

How does chaste berry help?

Chasteberry (Vitex agnus-castus) works by influencing the pituitary gland, which regulates many of the body's hormones. Specifically, chasteberry helps to balance levels of progesterone and estrogen by stimulating the production of luteinizing hormone (LH) and slightly reducing follicle-stimulating hormone (FSH). This shift in hormonal balance can help alleviate symptoms related to hormonal fluctuations, such as those experienced during premenstrual syndrome (PMS), menstrual irregularities, and menopause.

“As a woman who turned 48 and into menopause, I have been taking regular protein for a while. It’s only now that I have shifted to menopause proteins because of evidence of chaste berry and other herbs improving the overall wellbeing of my experience,” Supriya Sharma, who is an HR manager in Powai, Mumbai.

Nowadays there are specialised proteins for women over 40, that are powered by all the herbs needed to go through menopause with more energy, and superheroes.

Chasteberry is particularly effective in boosting progesterone levels during the second half of the menstrual cycle, helping to regulate the menstrual cycle and reduce symptoms such as mood swings, bloating, and breast tenderness. For women in perimenopause or menopause, chaste berry helps manage symptoms like hot flashes and mood imbalances by stabilizing hormone levels. Its ability to support hormonal balance makes it a popular natural remedy for a range of women’s health issues.

How does protein help menopause?

Protein can help reduce the frequency and intensity of hot flashes during menopause by playing a key role in stabilizing blood sugar levels and supporting hormonal balance. During menopause, hormonal fluctuations—particularly drops in estrogen—can disrupt the body’s ability to regulate temperature, leading to hot flashes. Proteins like this help by providing sustained energy and preventing rapid spikes and dips in blood sugar, which can exacerbate hot flashes.

A diet rich in protein also supports the maintenance of muscle mass, which tends to decline with age and the hormonal changes of menopause. Preserving lean muscle mass helps regulate metabolism and prevent weight gain, another factor that can worsen hot flashes. Additionally, protein-rich foods often contain amino acids that support the body's production of hormones and neurotransmitters, promoting overall hormonal balance and reducing the likelihood of extreme temperature fluctuations.

For menopausal women, incorporating high-quality protein from plant-based sources like legumes, peas, brown rice, lentils, and quinoa or lean animal sources such as fish and poultry can help manage hot flashes and promote long-term well-being.

Radhika Menon, a holistic wellness coach, adds, "Ayurvedic remedies like Shatavari and Ashwagandha are effective in balancing hormones and reducing the intensity of hot flashes, bringing relief to women during this transition,

What foods support the life stage?

Certain foods can help reduce the symptoms of menopause by supporting hormone balance, improving overall health, and alleviating common issues like hot flashes, mood swings, and bone loss. Here's how these foods can help:

1. Flaxseeds: Rich in lignans, which are a type of phytoestrogen, flaxseeds can help balance hormone levels and reduce hot flashes. They are also high in omega-3 fatty acids, which support heart health during menopause.

2. Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation, improve heart health, and stabilize mood. Omega-3s can also alleviate depression and mood swings associated with menopause.

3. Whole Grains: Foods like quinoa, brown rice, and oats are high in fibre, which helps with blood sugar regulation and weight management during menopause. Whole grains also support heart health and reduce the risk of developing cardiovascular diseases, which become more common post-menopause.

4. Leafy Greens and Calcium-Rich Foods: Kale, spinach, and other leafy greens, along with calcium-rich foods like almonds and fortified plant milks, are crucial for bone health. As estrogen declines, women are at a higher risk of osteoporosis, and calcium helps maintain strong bones.

5. Berries and Antioxidant-Rich Fruits: Blueberries, strawberries, and other antioxidant-rich fruits help combat oxidative stress and improve skin health. Antioxidants can also support the body's response to inflammation and prevent age-related conditions.

6. Nuts and Seeds: Rich in healthy fats, magnesium, and fibre, nuts and seeds help reduce anxiety, improve sleep, and support overall hormone balance. Almonds and walnuts are particularly beneficial for improving sleep quality, which is often disrupted during menopause.

By incorporating these nutrient-dense foods into your diet, you can naturally reduce many common symptoms of menopause while promoting long-term health and well-being.