Ultimate Summer Survival Guide for Menopause

While summer is usually a time to refresh and recharge, if you’re experiencing the menopause, it can often be the opposite.

Our extensive guide to managing the condition during summer explains how the increase in temperatures can worsen symptoms and offers expert tips on managing the condition throughout the warmer months.

In this guide, we explore topics such as nutrition, exercise and sleep and their link to managing menopause in the heat. Without further ado, let’s jump into our ultimate summer guide to the menopause.

How Temperature Affects Menopause

For many, summer is one of the best times of the year, offering incredible weather and the chance to relax. However, if you are a menopausal woman, the raised temperatures can cause havoc with your symptoms, often making them significantly harder to manage.

Changes to your oestrogen levels can create hormonal imbalances, directly impacting your body’s ability to regulate your core temperature. This can be a challenge even in cooler climates, so come summer, many women just like you may struggle massively with the increased temperature.

Below, Dr Donald Grant, GP & Senior Clinical Advisor at The Independent Pharmacy, explains how the high temperatures during the summer season impact menopause symptoms:

1. Increased Hot Flushes

“The rise in temperatures can often give way to more frequent and intense hot flushes, one of the most disruptive symptoms women face throughout the menopause. This can have a huge impact on quality of life, impacting women’s ability to work or complete everyday tasks. Throughout summer, heatwaves or general heightened temperatures can extend the length of hot flushes or make them appear more often.”

2. Mood Swings

“Another widespread menopause side effect is mood swings. In summer, the weather can impact anyone’s mood, menopausal or not, often leading to grumpiness or irritability. However, for menopausal women, the hormonal changes can lead to increased anxiety or intense mood swings, which aren’t helped by the hot summer weather conditions.”

3. Poor Sleep

“While poor sleep is often something menopausal women suffer with, come summer, it can prove even more of an issue. The decline of hormones such as oestrogen and progesterone has a massive influence, affecting the body’s natural sleep cycle. With the combination of fluctuating hormone levels and high temperatures, the difficulty in body temperature regulation can prove disruptive, leading to trouble falling or staying asleep.”

Menopause Summer Survival Tips From A GP

One of the most effective ways you can manage your symptoms throughout summer is by staying hydrated. With the condition already impacting your body’s ability to regulate temperature, drinking enough water can reduce the intensity of your symptoms and make them feel more bearable.

Here, Dr Grant speaks on the importance of hydration and provides tips on how to manage increased menopause symptoms throughout summer.

1. Hydrate Accordingly

“Throughout summer, drinking enough water is one of the most essential pieces of advice I can give anyone. For menopausal women, this is especially important, as not only does it support general well-being and protect against heat-related illness, but it can also lower symptom intensity. A water bottle can help women stay on top of their fluid intake throughout summer.

By drinking substantial amounts of water, women can reduce the length or frequency of hot flushes and night sweats. Additionally, avoiding dehydration can limit the risk of migraines or headaches while also helping to reduce brain fog. In general, hydration is key for reducing the overall impact of menopause, and in summer, I recommend around 1.5 - 2 litres of water each day.”

2. Choose Clothing Carefully

“This summer, we’ve already had temperatures as high as 30 degrees Celsius, highlighting the importance of choosing the right clothing. I recommend that women opt for light, breathable fabrics that aren’t restrictive or too heavy. This can minimise sweat during the day, which helps avoid dehydration, which can further impact health. Clothing made from nylon, polyester or acrylic is best avoided, as they’re not breathable and can quickly lead to discomfort or overheating.”

3. Heading Out? Have Cooling Elements On Hand

“Another top piece of advice for menopausal women throughout summer is having cooling elements on hand, as these can prove incredibly useful while on the go. Whether it’s a portable fan, cooling spray or gel, having something on hand that can quickly provide relief from hot weather helps improve comfort and makes it easier to leave the house while battling challenging symptoms.

If you’re heading out in the car, leave extra time to cool the vehicle before sitting in it for extended periods. Taking time to prepare can be effective in ensuring long-term comfort while reducing the likelihood of experiencing incredibly intense symptoms.”

4. Sleep Is Important, So Create A Comfortable Space

“Women’s bodies change dramatically throughout menopause, so their living conditions should too, to better support them throughout this transition. This includes bedrooms and sleeping arrangements. As many women suffer from poor sleep, including night sweats and general discomfort, taking time to invest in things that can increase rest quality should be a no-brainer.

I recommend investing in a substantial cooling fan, swapping linen or silk bed sheets for cotton and opting for a cooling pillow. While it may seem minimal, it can go a long way in regulating body temperature during hot summer nights, making it easier to fall and stay asleep.”

5. Understand Common Triggers And Steer Clear Of Them

“Understanding potential triggers can help women make choices that put their health first. During the summer season, keeping stress levels at a minimum is crucial, as heightened stress can elevate menopause symptoms, further impacting daily life. Other common menopause triggers include alcohol, smoking, spicy foods and caffeine. In my opinion, if women can limit these triggers and prioritise healthier approaches to diet, sleep and exercise, summer can become a lot easier to manage.”

Foods To Prioritise And Avoid During Menopause

As Dr Grant touched on, what you eat can have a massive impact on how intensely you experience menopause symptoms, and there are some foods that you may find helpful to prioritise or exclude from your diet entirely throughout summer.

Here, Dr Grant reveals three foods to prioritise and three to avoid to minimise symptoms and improve general quality of life.

Foods To Prioritise

1. Leafy Greens

“Firstly, in terms of foods to prioritise, I believe leafy greens, such as kale, spinach or rocket lettuce, are a great and healthy addition to any diet. Throughout summer, it can help to replenish minerals that are typically lost through sweat when temperatures rise.

Also, nutrients such as Vitamin K and antioxidants such as folate and lutein can be found in this food type. Vitamin K is vital for protecting cognitive functions from decline, while these antioxidants can help provide further support for brain health. This makes it an effective way to combat and reduce brain fog, one of menopause's most common symptoms.”

2. Berries

“Next, berries, such as strawberries, blueberries and raspberries, are perfect for a quick nutritional boost throughout summer. These tasty fruits are packed full of antioxidants, fibre and vitamins, providing the body with much-needed support. Berries are great for restoring energy levels, and they even support bone health, which is particularly important for menopausal women due to the changes in bone density.

Without being too calorific, berries are a great source of vitamins and fibre throughout summer. The food’s ability to combat oxidative stress and reduce night sweats or bone density loss makes it a must-have food in any menopausal woman’s diet.”

3. Whole Grains

“Finally, in terms of beneficial foods for menopause during summer, whole grains should be a staple of every woman’s diet. They’re a great source of slow-release energy, perfect for when summer sleep is impacted by intense menopause symptoms. Additionally, whole grains are effective at aiding digestion and supporting the body’s ability to process and remove excess hormones. The included nutrients, vitamin B, magnesium and iron, can all contribute to higher energy levels and improved cognitive function, protecting against brain fog.

From quinoa salads to morning oats with berries, I believe there are various ways women can incorporate this superfood into their diets, allowing them to gain all the nutritional benefits while also reducing the impact of symptoms.”

Foods/Drinks to Avoid

1. Spicy Foods

“On the other hand, I advise steering clear of spicy foods, as these can quickly bring on or worsen hot flushes. Spicy foods are known as thermogenic, meaning they increase our internal body temperatures, which menopausal women already have trouble controlling. During summer, this is the last thing any woman needs, as it can quickly trigger intense heat-related symptoms, which is why I recommend avoiding these foods.”

2. Alcohol

“Next, alcohol intake generally increases throughout summer due to the rise in outdoor social events and holidays. However, menopausal women should note the effect that alcohol can have on symptoms. Not only can it increase dehydration levels, but drinking alcohol also puts women at risk of hot flushes.

Also, alcohol can have a detrimental effect on sleep quality, so it’s best to limit intake as much as possible, especially during a heatwave.”

3. Sugary Snacks

“Sugary snacks such as biscuits or fizzy drinks may seem tempting, but they can have a massive impact on menopause symptoms, so it’s best to be aware of their effect on the body. Foods or drinks high in sugar content can lead to blood sugar spikes, followed by an energy crash. This increases fatigue levels and can negatively impact mood swings.

Additionally, they can disrupt rest quality by making it more difficult to fall asleep. Similar to spicy foods, sugary snacks can trigger hot flushes or night sweats, so limiting intake might be necessary to improve quality of life.

Overall, while there are plenty of foods that can have positive and negative effects on menopausal women, it’s important to limit ingesting anything that could trigger symptoms. I recommend an open and honest conversation with your GP, who can advise further on dietary options.”

The Role Of Exercise - How It Can Help Menopausal Women

Dr Grant also recommends exercise to help ease symptoms and boost health while going through the menopause during the summer months.

Here, he explains how daily movement can reduce symptom intensity and shares advice on how to incorporate more exercise into daily routines.

The Benefits Of Exercise For Menopausal Women

“Exercise is one of the best ways to manage menopause symptoms and actively protect the body as it undergoes a significant change. By increasing daily movement, women are reducing their risk of encountering hot flushes or anxiety.

It also improves sleep by tiring the body out, making it easier to fall asleep come bedtime. Furthermore, by engaging in exercise routines, endorphins are released by the brain, improving moods and reducing irritability.

Due to decreasing oestrogen levels, it’s common to experience bone density loss throughout menopause. However, by working out more, women can prevent conditions such as osteoporosis while also increasing muscle strength and mobility - something that becomes increasingly important as we age.

Lastly, in terms of benefits, exercise is a great source of cardiovascular fitness. This is especially important as, with age, women’s risk of heart-related conditions can increase. By actively engaging in exercise routines, people can lower the risk of strokes, heart attacks and heart disease.”

Tips for Exercising Safely in the Heat

“To exercise safely, I recommend working out early in the morning, or in the evenings, avoiding the peak sunlight hours throughout the day when temperatures are usually at their highest. Opting to work out indoors, in properly air-conditioned rooms, is ideal.

Also, as mentioned previously, hydration is essential. Failure to drink enough water can put menopausal women at risk of dehydration or heatstroke. Wearing suitable clothing while working out can reduce overall body temperature and improve performance.

Finally, I advise menopausal women working out in the summer heat to listen closely to their bodies. Should they feel a potential injury or feel unwell, they should stop all physical activity immediately. Pushing ahead and continuing to exercise can do more harm than good, especially if an individual is dehydrated without realising it.

Overall, this summer, it won’t be easy for any woman undergoing menopause. However, the correct approach to diet, exercise, and sleep can greatly reduce the impact of symptoms. As always, they should stay in constant conversation with their GP, who can provide tailored advice on lifestyle amendments.”

By prioritising your wellbeing and putting a few simple tips into practice, you can ease menopause symptoms and feel more comfortable as the temperatures rise.

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