It’s summertime, but the living may not be easy if you’re managing hot flashes due to menopause.
Is Menopause Worse in Summer?
While most symptoms associated with perimenopause and menopause don’t change seasonally, one of the most common symptoms — hot flashes — may worsen in the summer, according to a study on women’s health published by the National Library of Medicine. Hotter temperatures can mean it’s harder to cool down when you feel a hot flash coming on.
The solution to managing hot flashes is to be proactive with clothing, diet, accessories and activities so you feel less like an over-stoked furnace and more like your calm, cool, collected self.
How Can I Stay Cool During Menopause?
- Be fashion conscious.
- Choose lightweight, loose-fitting clothing, made of natural fibers, such as silk, cotton or linen. Form-fitting and synthetic fabrics trap heat.
- If you’re going outdoors, wear lighter colors like pastels, white or light gray, which can help keep you cooler by reflecting more sunlight.
- Avoid stifling styles, such as long pants and shirts or scarves that cover the neck.
- Choose lightweight socks and thin-walled or mesh shoes or a sporty sandal that allows your feet to breathe.
- Choose the right foods and beverages.
- Stay hydrated with ice-cold water.
- Select cold main courses, such as a crisp salad, chilled chicken or tuna salad, or gazpacho.
- Enjoy frozen berries and grapes. Not only are they nutritious, but when frozen, they taste like popsicle bites.
- Identify and avoid dietary hot flash triggers. For some women, it’s alcohol; for others, it’s caffeine. Spicy foods can also be a culprit. Keep a food journal to help identify triggers, and then eliminate them from your diet to see if symptoms improve.
- Plan ahead.
- Keep a fan within arm’s length to help cool you down and relieve hot flashes. A fan on your nightstand can help combat hot flashes as you sleep, and a battery-powered, personal fan can be useful for outings.
- Try mind-body therapies. Some studies indicate that practices such as meditation, acupuncture, Pilates and yoga may have an impact on hot flashes.
- Exercise regularly.
- Exercise helps maintain a healthy weight, which is believed to help prevent hot flashes.
- Take advantage of swim season. A leisurely morning or evening swim burns calories and can be cooling since you’re immersed in water.
- Manage it medically.
- Talk with your gynecologist about hormone therapy as a treatment for hot flashes. Hormone replacement may increase risk of cardiovascular disease, breast cancer and dementia, so it’s recommended to take the lowest effective dose for the shortest duration.
- Ask your doctor if other medications — such as antidepressants or anti-seizure drugs — might work for you.
- Natural products to relieve hot flashes, such as herbs and supplements, may be harmful. Talk with your doctor before taking them.
Need a gynecologist to help you manage hot flashes? Find a women’s health services provider at St. Elizabeth Physicians in Northern Kentucky and Southeastern Indiana.
