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Menopause is a natural phase in a woman’s life as she gets older. Although it brings along unwanted symptoms, there are ways to alleviate its effects. Hot flashes, caused by fluctuating estrogen levels, are a common symptom experienced by many women and can be quite distressing.
Waking up drenched in sweat during the night is a common occurrence, but there are strategies that can offer relief. In a discussion with Dr. Bronwyn Mahtani, M.D, Eden, Eat This, Not That! presents five morning routines that can help alleviate those bothersome 3am hot flashes.
Morning Hydration with Electrolytes
Ensuring proper hydration throughout the day is crucial for everyone, but consuming electrolytes in the morning can particularly assist in reducing nighttime hot flashes.
“The body becomes dehydrated from night sweats that intensify hormonal imbalances and temperature fluctuations,” says Dr. Mahtani. “A morning drink containing magnesium and trace minerals in a tall glass helps the body restore electrolyte equilibrium which regulates cortisol production to control body temperature and decrease hot flashes throughout the day.”
10-Minute Gentle Yoga or Stretching in Natural Light
Vitamin D is vital for healthy strong bones and building your immune system and Dr. Mahtani explains that being active outside for 10 minutes stops hot flashes.
“The practice helps with blood circulation and decreases cortisol spikes caused by stress which trigger vasomotor symptoms,” she says. “Morning sunlight exposure helps people regain their natural body rhythms which leads to better melatonin stability that minimizes hot flashes that occur during nighttime.”
Cold Water Face Immersion or Contrast Showers
Splashing cold water on your face is a way to wake up and feel more energized, but it also reduces night sweats, per Dr. Mahtani.
“The vagus nerve becomes active through cold exposure to create parasympathetic (calming) effects and to reset the hypothalamic thermostat that gets misfired during hot flashes,” she explains. “Short cold water exposure in the morning enables better thermoregulation throughout the rest of the day.”
Adaptogenic Herbal Tea (e.g., Ashwagandha or Rhodiola)
Herbal tea helps decrease stress, aid in digestion and sleep and according to Dr. Mahtani, stops hot flashes.
“The modulation of adrenal system by adaptogens reduces hot flash triggers caused by hormonal responses to stress,” she says. “The morning consumption of adaptogenic teas establishes a calm state that enhances blood sugar stability to prevent temperature fluctuations.”
High-Protein, Low-Sugar Breakfast
Starting the day off with a high-protein meal that’s low in sugar is healthy and minimizes hot flashes.
“Blood sugar increases remain an unnoticed factor that intensifies hot flashes in people,” says Dr. Mahtani. “A protein-based breakfast with low glycemic value that includes healthy fats like eggs with avocado helps regulate insulin which minimizes inflammatory responses that worsen hot flashes.”
Heather Newgen
