Dear MHI reader

Summer is a beautiful time of year. However, summer heat can also be a torture. Hot flushes and night sweats combined with the heat can be the biggest challenge. Knowing how the menopause affects the body during the hot months is the first step to effectively countering and alleviating these symptoms.

How to stay cool in the summer heat – our tips

Stay hydrated
Especially in summer, it’s important to drink plenty of fluids. Water helps you to regulate your body temperature and replaces fluids that you have lost through sweating. Drink at least 1.5 liters of water a day and make sure you eat foods with a high fluid content such as cucumbers, watermelon and leafy vegetables.

Choose the right clothes
Choosing the right clothes can make a big difference. Choose light-colored, loose-fitting clothes made from natural materials such as cotton and linen that allow your skin to breathe and keep you cool. Avoid synthetic materials that trap heat and make you sweat.

Cool your surroundings
It is important to keep the room cool. Fans, air conditioners or portable cooling devices ensure a comfortable room temperature. Blackout curtains or blinds can help to keep out the heat of the sun. Use a cooling pad or mat at night to help you sleep better.

Stay active, but smart
Exercise is important for overall health, but on hot days you need to pace your activities well. Exercise during the cooler hours of the day, for example early in the morning or late in the evening. Water sports such as swimming will help you stay cool.

Pay attention to your diet
What you eat can affect how you feel. Avoid hot and spicy foods that can trigger hot flushes. Instead, focus on cooling foods and those rich in phytoestrogens, such as soy products, flaxseed and whole grains, which can balance your hormones.

Use cooling products
There are many products that can help you stay cool. Cooling towels, hand fans and vaporizers can provide instant relief in the heat. Cooling gels and lotions applied to the skin can also help to lower body temperature.

Reduce your stress
Stress can exacerbate the symptoms of the menopause, including hot flushes. Practice stress reduction techniques such as yoga, meditation, deep breathing or tai chi. Taking time to relax and unwind can make a big difference to how you cope with the menopause and the summer heat.

Getting through the hot summer months during the menopause requires a combination of strategies to keep the body cool and comfortable. By drinking enough fluids, dressing properly, being aware of your surroundings and seeking medical advice when necessary, you can alleviate both the effects of the heat and the symptoms of menopause. Remember that you are not alone and that there are many resources out there that can help you during this time. Stay proactive, listen to your body and take steps to enjoy a more comfortable summer.