Peri-Menopause and Summer: How to Stay Cool and Comfortable
For many women, summer is a season of sunshine, long days and outdoor fun but if you’re going through perimenopause, the heat can feel extra intense and not just because of the weather. Hot flashes, night sweats and disrupted sleep are some common symptoms of perimenopause and they can feel magnified when the temperature rises.
Here are some practical tips to help you embrace summer while managing your menopause symptoms.
Why Summer Feels Hotter During Peri-Menopause
During the perimenopause stage of what we commonly call menopause, your hormone levels can fluctuate wildly as they naturally decline. These hormonal changes can affect the body’s temperature regulation, leading to hot flashes and an increased sensitivity to heat. When you add in summer’s high temperatures and humidity, it can feel very overwhelming.
Some women also experience more fatigue, mood swings or trouble sleeping during this stage of life, which then can all be aggravated by hot nights, alcohol and sticky weather.
Tips for Staying Cool and Comfortable
- Dress for the Season and Your Body
Choose lightweight, breathable fabrics like cotton, linen or moisture-wicking blends. Loose-fitting clothes allow air to circulate and help to keep your body temperature down. Layers are also your friend as you can easily remove a cardigan or scarf if you feel a hot flash coming on.
- Hydrate, Hydrate, Hydrate
Water is your best ally. Peri-Menopause can make you more prone to dehydration, and sweating in the heat increases that risk. Keep a water bottle handy and sip throughout the day. Herbal iced teas (like peppermint or chamomile) can also be refreshing and soothing.
One thing to remember is that caffeinated drinks can dehydrate you further. Also, remember that drinking more water won’t make you bloated and it’ll actually help to remove any toxins.
- Stay Cool at Night
Hot flashes and night sweats can make summer nights feel unbearable. Try using a fan, lightweight sheets and moisture-wicking sleepwear. You can even chill a gel pack or damp washcloth in the fridge to cool down quickly when needed.
- Plan Outdoor Activities Wisely
If you love being outside, aim for early morning or late evening when the sun is less intense. Early morning exposure to sunlight will help to balance your circadian rhythm to improve your sleep too. If out and about, seek out shade and wear a wide-brimmed hat.
- Watch what you Eat
Spicy foods, alcohol and caffeine can all trigger hot flashes in some women, so it’s best to pay attention to how certain foods affect you and then adjust what you eat accordingly. Summer is a great time to enjoy fresh fruits, salads and lighter meals that won’t weigh you down.
Embracing the Season
The different stages of Menopause are a natural transition through life and summer doesn’t have to be a season to dread. With some planning and self-care, you can still enjoy everything that this time of year has to offer, whether it’s beach days, barbecues or quiet evenings under the stars.
Most importantly, listen to your body.
Rest when you need to.
Seek support if you’re struggling
and
Celebrate yourself for navigating both Perimenopause and the heat with grace.