Keto And Night Sweats: Is There A Link?

The ketogenic diet, commonly known as keto, is a low-carb, high-fat diet that is often followed to lose weight and improve health. While the keto diet has many health benefits, it can also cause some unforeseen health issues. One such issue is night sweats, which are occasionally reported by people starting the keto diet. There are several factors that could cause night sweats for people on the keto diet, including low blood sugar, sugar withdrawal, dehydration, and a drop in body temperature due to lower energy levels.

Low blood sugar

Night sweats are not a commonly reported symptom of a low-carb diet, however, there is anecdotal evidence that some people do experience increased sweating at night on the keto diet. One of the causes of night sweats could be low blood sugar.

The keto diet includes a very serious drop in the number of carbs that the body normally takes in. As carbs are turned into simple sugars when digested, eating a high amount of carbs can cause a rise in blood sugar. Therefore, when all of those carbs are cut, blood sugar levels in the body drop drastically. If the body's blood sugar levels drop extremely low, heavy sweating and night sweats can result.

If you are experiencing low blood sugar, in most cases, eating small amounts of carbohydrates (e.g. fruit) is enough to resolve hypoglycemia symptoms. However, if your symptoms don't go away, you may need immediate medical attention.

Sugar withdrawal

In studies, animals allowed to binge on sugar developed brain changes that paralleled those of a drug addict. Changes in dopamine, opiate, and acetylcholine signalling were observed. Eliminating sugar has been shown to produce withdrawal symptoms similar to those of opiate withdrawal (codeine, hydrocodone, morphine, etc.).

The keto diet is a low-carb, high-fat diet that puts your body into a state called ketosis. When your body is in ketosis, it becomes adept at turning fat into energy. The low amounts of carbs consumed while on the keto diet also lead to lower levels of blood sugar and insulin, which can be beneficial for some people.

However, the keto diet includes a drastic drop in the number of carbs the body normally consumes. As carbs are turned into simple sugars when digested, it's no surprise that eating a lot of carbs can cause a rise in blood sugar. Therefore, when all those carbs are cut out, blood sugar levels in the body drop significantly. If the body's blood sugar levels drop extremely low, heavy sweating and night sweats can result.

Additionally, the sudden drop in carbs can cause dehydration. The low amount of carbs causes the body to have lower amounts of glycogen and insulin and higher ketone levels. When the low-carb diet first begins, the body relies heavily on muscle glycogen for energy. For every bit of glycogen that the body uses, twice the amount of water is lost. This means that dehydration can occur easily once the body starts using high amounts of glycogen. Being dehydrated can cause body temperatures to rise at night, leading to night sweats.

To alleviate sugar withdrawal symptoms, it is important to stay hydrated by drinking plenty of water. Eating high-quality fats such as eggs, avocado, olive oil, grass-fed butter, nuts, and seeds can provide the body with essential nutrients and promote energy. Getting enough electrolytes is also crucial, as the body can lose electrolytes such as potassium, sodium, magnesium, and calcium during the keto diet.

In conclusion, sugar withdrawal is a possible side effect of the keto diet, and it can lead to night sweats. The keto diet's drastic reduction in carbohydrate intake can cause a significant drop in blood sugar levels and dehydration, both of which can contribute to night sweats. To mitigate these effects, it is important to stay hydrated, consume high-quality fats, and ensure adequate electrolyte intake.

Dehydration

To avoid dehydration, it is important to drink plenty of water while on the keto diet. This will help to reduce night sweats and improve fatigue. It is recommended to drink 8 ounces of water every hour or two.

In addition to water, it is also important to consume enough electrolytes, as the body can lose electrolytes such as potassium, sodium, magnesium, and calcium when fluids are lost. Eating high-quality fats such as eggs, avocado, olive oil, grass-fed butter, nuts, and seeds can help to improve energy and hydration levels. Getting enough vegetables is also important, as non-starchy vegetables like leafy greens, cucumbers, zucchini, bell peppers, radishes, and broccoli can boost nutrition, energy, and hydration.

It is also recommended to eat smaller, more frequent meals to help keep energy levels up and prevent low blood sugar. Preparing for restful sleep by unwinding before bed, avoiding screens, and wearing comfortable, sweat-wicking clothing can also help reduce night sweats.

Thyroid issues

While the keto diet can be beneficial for some people, it can also cause some unforeseen health issues. One such issue is night sweats, which are a fairly common occurrence for some people on a ketogenic diet.

If you have hypothyroidism and take thyroid medication, your night sweats might indicate that you need to adjust your dosage. While it's not common, there are cases of patients needing less thyroid replacement medication after starting a ketogenic diet. A 2002 study by Dr Jeff Volek found that a low-carb ketogenic diet improved T4 levels in 12 patients. If you're hypothyroid and still experiencing night sweats after several months on keto, consult your doctor to check your thyroid labs. They may advise lowering your thyroid medication dosage.

It's important to note that night sweats are not typically associated with low thyroid hormone levels. Instead, heat intolerance and sweating are symptoms more commonly linked to hyperthyroidism (an overactive thyroid). Additionally, menopause and thyroid dysfunction can occur simultaneously and aggravate each other, resulting in symptoms like night sweats.

Other potential causes of night sweats on keto:

• Low blood sugar: A sudden drop in carbohydrate intake can lead to a decrease in blood sugar levels, which may cause night sweats.
• Dehydration: A low-carb diet can cause dehydration, especially if sodium intake is not increased. Dehydration can lead to a rise in body temperature and night sweats.
• Withdrawal symptoms: Sugar and refined carbs have addictive qualities, and sugar withdrawal can cause night sweats.
• Sleeping environment: Sleeping in a room that is too warm can contribute to night sweats.

Hormone imbalances

The keto diet can be a double-edged sword when it comes to hormone imbalances, particularly for women. While it can help balance certain hormones, it can also disrupt others, leading to a range of side effects. Here's a detailed look at the hormonal changes the keto diet can address and the potential consequences.

Insulin

Keto's restriction of carbohydrates can help balance insulin levels, decreasing blood sugar and reducing the risk of type 2 diabetes. This is especially beneficial for people with insulin resistance, metabolic syndrome, or type 2 diabetes. However, for women in menopause or with Polycystic Ovary Syndrome (PCOS), insulin resistance caused by keto may lead to increased stored fat and worsened menopause symptoms.

Menopause

The hormonal changes during menopause, namely the drop in progesterone, can cause night sweats, hot flashes, mood imbalances, and weight gain. Keto's impact on insulin and its high fat content can further affect menopause. The decrease in carbs can increase cortisol, the stress hormone, which may worsen menopause symptoms. Additionally, the high-fat content can lead to higher estrogen levels, which can suppress thyroid function and result in weight gain.

PCOS

PCOS is a hormone-driven condition affecting women of reproductive age, often involving high androgen levels and estrogen dominance. It also affects insulin response, leading to overlapping symptoms with diabetes, including weight gain and blood sugar issues. Keto can help balance insulin and testosterone levels in women with PCOS, improving fertility, weight, and menstruation.

Fertility

The strict macros of keto can put the body in a state of chronic stress, increasing cortisol levels and suppressing fertility-supporting hormones. This can have consequences for fertility, as the body may not feel it can sustain a pregnancy when in a stressed state.

Gut Health

The keto diet's restriction of high-fiber foods can lead to a digestive microbiome imbalance, causing an increase in cortisol. This stress on the body can, in turn, lead to weight gain.

Serotonin, Progesterone, and Insulin Metabolism

Cutting out complex carbs can cause a shift in serotonin and progesterone levels, as well as insulin metabolism, in people with uteruses. These shifts can cause acne or worsen conditions like endometriosis or PCOS.

Estrogen and the Menstrual Cycle

The increase in estrogen caused by keto's high-fat content can lead to heavier periods and worse premenstrual syndrome (PMS) for some women. For others, it may cause their period to become irregular or cease completely, indicating a potential nutrient deficiency that requires medical attention.

Adrenal Health

Keto's low-carbohydrate vegetables can help normalize cortisol levels, supporting adrenal glands and improving natural progesterone levels. This can be beneficial for mitigating the effects of stress on the body.

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