Placeholder How to manage menopause symptoms in the heat Holland & Barrett

How to manage menopause symptoms in the heat

Cómo manejar los síntomas de la menopausia en el calor

We all agree that being hot is uncomfortable. But it can be even more difficult when you're going through menopause.

Whether it's to cool off or talk openly, here's how to make things a little more bearable...

Symptoms of menopause in summer

Menopause symptoms are different for everyone, so you may not experience some of them at all. But here are some common ones that can be particularly difficult in summer:

Hot Flashes: Like you need extra heat! Hot flashes can make hot weather even more uncomfortable.

Sleep disorders: Anxiety, night sweats, and the need to go to the bathroom can make it difficult to fall asleep. If it's also hot, you may be even less likely to get a good rest.

Anxiety: Did you know that anxiety can go hand in hand with hot weather? Heat-related increases in cortisol, the "stress hormone," can induce physical symptoms that the brain associates with anxiety.

Tips for managing menopause in the heat

1.Wear light clothing

Layers are your friends here, as you don't want to get cold after the hot flash passes. You can choose:

  • Light and breathable materials such as cotton, linen and silk
  • Clothes that you can take off easily
  • Looser fits to help your skin breathe and prevent sweat stains

You may want to avoid: Long sleeves, high collars or tight fits as a base layer, bulky jewelry, chunky boots, and thick socks.

But these are not rules, they may or may not work for you. Don't feel like you have to change your style! It's about making small adjustments. Lightweight skirts, jumpsuits, and wide-leg pants can help you stay cool on the bottom while staying warm on top.

2. Stay hydrated

Hot weather + hot flashes is a perfect combination for sweating. And that can lead to dehydration... According to the NHS, we should drink 6-8 cups or glasses (1.5-2 liters) of fluid a day. However, they recommend at least 2 liters per day during a heat wave. Invest in a large water bottle or pitcher to ensure you always have a cold drink. Extra points for the ice!

3.Be extra careful when exercising

Hot flashes can also make you more prone to dehydration and overheating during exercise. Becoming too hot or dehydrated can cause heat-related illnesses such as heat exhaustion and heat stroke, which at their worst can be fatal. Take regular breaks and drink plenty of fresh fluids. Stop if you start to feel sick and move to a cooler place.

4. Make friends with decaf...

Caffeine has different effects on different people. Unfortunately, it is a possible trigger for hot flashes. Some people also find that caffeine makes them more anxious, or at least causes physical symptoms that the brain associates with anxiety. The energy boost can be helpful if you've had a bad night's sleep, but drinking caffeinated drinks too late could make you have a hard time falling asleep the next night. This doesn't mean you should give up entirely, but it's worth considering decaf before bed or if you're prone to hot flashes.

5.... and make friends with the fans

Given the temperature right now, you probably already have a fan. But it is really essential if you have problems with hot flashes. Place a frozen water bottle or bowl of ice in front of your fan for an extra blast of cold air. Some fans have sleep timers – perfect if you have night sweats but don't want to waste electricity. Others have remote controls, meaning you won't need to get out of bed and interrupt your rest (again). It's also worth purchasing a mini fan or two to carry in your bag or keep handy on your desk.

6.Do not suffer in silence

Research by the British Menopause Society found that 47% of women who needed to take a day off due to menopausal symptoms say they would not tell their employer the real reason. However, menopausal women are the fastest growing demographic in the workforce.

Talk at work

It may feel uncomfortable or even scary to talk about menopause at work. But, with the right support, your employer could make things a little easier for you. Think about the symptoms you are experiencing and how they affect you. Keep a list if this helps. You may be able to discuss certain accommodations, such as being provided with a desk fan or taking time off for doctor appointments, for example.

Talk at home

No matter how close you are with your family, it can be frustrating to navigate these changes under one roof. Try to be clear about how this is affecting you and what might help, whether it's others taking on more responsibility or just a little more patience and understanding. Writing a letter may be easier for some people. Reassure your partner or children where you can, but speak honestly and don't be afraid to set boundaries.

Keep the conversation going – questions may arise later, or you might run into moments where you need another chat.

Find a community

Even if your loved ones are doing everything they can to support you, it makes a difference to have someone who is going through menopause or who has gone through it. A conversation with a friend, mom, sister, or partner who has experienced menopause might help you feel a little less alone.

Plus, everyone's experience is different, so you might gain a new perspective. Your community can be new too!

Look for meetup groups in your area or follow some influencers on social media.



Menopause isn't always glamorous, especially when it's scorching hot outside. But it can be a time to share new experiences and tune in to your body.






5. workplace

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