4 Tips to Survive Menopause in Summer

1. Manage Your Hot Flashes in Hot Weather:

• Summer heat and humidity can exacerbate hot flashes. Here are some tips to help turn down the heat.

• Key points: 

  • Wear lightweight, breathable clothing
  • Consider using handheld fans or products like a cooling neck wrap

Ask your provider about menopause hormone therapy or non-hormone prescription therapies that may be helpful

2. Prevent Insomnia in Summer:

• High temperatures can disrupt sleep, triggering hot flashes and night sweats that contribute to insomnia during summer.

• Key points: 

  • Keep the bedroom dark and cool with air conditioning or fans
  • Follow a regular bedtime routine to improve sleep quality. 
  • Avoid electronics near bedtime by turning off the TV and phone
  • Wear light, breathable sleepwear or nothing at all!
  • Use layered bedding or try cooling sheets
  • Keep a glass of water nearby
  • Relax the mind and body with deep breathing or meditation before bed

3. Fend Off Summer Depression:

• Hormone changes that predispose women to depressive symptoms during menopause may worsen with altered routines and more social demands during summer

• Key points:

  • Plan summer activities in advance to reduce stress
  • Schedule time for self-care activities, like exercise, gardening, and relaxation
  • Seek professional help if experiencing symptoms of anxiety or depression 

4. Maintaining a Healthy Lifestyle in Summer:

• A healthy, balanced lifestyle can help manage menopause symptoms.

• Key points:

  • Exercise regularly, maintain a healthy weight, and don’t smoke. 
  • Adapt your exercise routine to the heat, considering indoor activities or exercising during cooler parts of the day.
  • Focus on nutrient-dense foods like fruits (berries, watermelon), vegetables (leafy greens), and lean protein (salmon)
  • Avoid alcohol, caffeine, spicy foods, and heavy meals that may exacerbate menopause symptoms in hot weather
  • Stay well-hydrated by drinking plenty of water