Staying Cool This Summer
Hi Network!
Menopause is hot… and not the kind of hot you want. With the not-so-subtle increase in temperature lately, let’s talk about some ways to beat the heat.
There are many perks to living in Australia: the weather, the wildlife, and the great outdoors. At the same time, there are some cons to living in Australia: the weather, the wildlife, and the great outdoors! For people going through perimenopause, the summer heat can feel especially intolerable when hot flushes and night sweats are part of daily life… and it’s starting to heat up!
Hot Flushes
Hot flushes are among the most common and often most disruptive symptoms of menopause. Their frequency, duration, and intensity are unpredictable. Some people experience them only occasionally, while others may have multiple episodes each day. A flush can last just a few seconds or several minutes and can sometimes be accompanied by a racing heartbeat, dizziness, anxiety, or irritability.
Why Do They Happen?
These sudden surges of heat occur when fluctuating oestrogen levels interfere with the body’s internal thermostat. During perimenopause, the ovaries don’t just “slow down” in a steady decline... instead, it’s a wild ride! Oestrogen levels can rise and fall unpredictably, triggering waves of heat and sweating without warning.
Night Sweats
Night sweats are essentially hot flushes that hit while sleeping. They can be intense enough to wake someone, leaving them uncomfortably clammy. When night sweats are a regular occurrence, the result is disrupted sleep - which can quickly lead to fatigue, mood changes, and difficulty concentrating. Over time, this lack of restorative rest can affect motivation, productivity, and overall wellbeing.
How to Stay Cool This Summer
There are ways (sans air con) to make the summer heat a little more tolerable. Here are some practical tips to help you keep your cool this season.
Hydrate
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Try to drink water consistently throughout the day. Around 2.1 litres (about 8 cups) is the recommended goal.
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If you need a little encouragement with water consumption, consider adding cucumber, mint, or citrus slices to your water for flavour.
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If you sweat heavily, consider an electrolyte drink to replenish what’s lost.
Food Choices
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Choose cooling, easy-to-digest foods such as cucumber, watermelon, leafy greens, and citrus fruits to consume on these hotter days.
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Try to limit spicy foods, alcohol, and caffeine – these are known to trigger hot flushes.
Clothes and Cooling Methods
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Opt for clothing that’s loose and made with breathable fabrics like cotton or linen.
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Carry a handheld fan or cooling spray for quick relief.
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If you’re an outdoorsy person, try to plan outdoor activities for early morning or evening when temperatures are lower.
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Take rest breaks in shaded or air-conditioned spaces during peak heat.
For Night Sweats
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Use light bedding and moisture-wicking sheets.
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Keep a chilled water spray bottle or cooling gel pack by the bed.
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If you don’t have air-con, place a fan near a window to draw in the cooler night air.
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Try layered sleepwear so you can adjust quickly if a night sweat hits.
Look After Yourself
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Practice stress-reducing techniques such as yoga, meditation, or paced breathing,
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Remind yourself that these experiences are normal and temporary
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If you are feeling isolated, consider joining a peer support group.
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Speak with a GP if you would like to explore treatment options or symptom management strategies.
Australia’s summers can be beautiful but also brutal when combined with perimenopause symptoms. By staying hydrated, choosing/avoiding certain foods, dressing intentionally, and creating a restful sleep environment, you can make the season more manageable and protect your wellbeing.
Menopause is hot… but you can try to do something about it. And remember…. you’re still hot in the way that counts. 😉
Sincerely,
The MN Team x