Summer’s here, and with it comes sunshine, vacations, and hopefully, plenty of relaxation. For women in perimenopause or menopause, the season’s heat can exacerbate some common symptoms. Don’t let hot flashes and night sweats (or allergies! Yes, they’re a symptom of perimenopause, too.) steal your summer joy. By incorporating smart self-care practices into your routine, you can embrace the warmth and feel your best all season long.
Understanding the Why
Perimenopause, the years leading up to menopause, and menopause itself, are marked by fluctuating hormone levels, primarily estrogen and progesterone. This hormonal shift can cause a variety of symptoms, including hot flashes, night sweats, sleep disturbances, vaginal dryness, mood swings, and so much more. Summer’s heat can trigger these symptoms more intensely, making self-care extra important.
Beat the Heat: Cooling Strategies
- Dress for Success: Opt for loose, breathable clothing made from natural fibers like cotton or linen. Avoid tight-fitting garments and synthetic fabrics that trap heat.
- Embrace Cool Cotton: Sheets and nightwear made from breathable cotton can help regulate your body temperature during sleep.
- Stay Cool: Keep a portable fan on hand to cool down throughout the day. Spritzing yourself with cool (not icy) water can also provide temporary relief.
- Hydration is Key: Drink plenty of water throughout the day to stay cool and hydrated. Aim for eight glasses or more, especially if you’re sweating a lot. Add slices of cucumber or lemon for a refreshing twist.
- Strategic Snacking: Certain foods can help regulate body temperature. Fruits and vegetables with high water content, like watermelon, cucumber, and celery, are excellent choices.
Sleep Sanctuary: Beat the Night Sweats
Night sweats can disrupt your sleep and leave you feeling drained. Here are some tips to create a sleep-conducive environment:
- Keep it Cool: Lower your bedroom temperature to a comfortable level, ideally between 66-68 degrees Fahrenheit.
- Bedding Matters: Choose breathable bedding made from cotton or linen. Consider a moisture-wicking mattress pad to keep you cool and dry.
- The Power of Relaxation: Practice relaxation techniques like deep breathing or light yoga before bed to unwind and prepare for sleep.
- Skip the Stimulants: Avoid caffeine and alcohol in the evening, as they can interfere with sleep and worsen night sweats.
- Get on top of your stress: Stress exacerbates night sweats AND hot flashes. Finding your “why,” your anchor and connecting with the root of your stress, like we teach in our programs, Small Group Concierge Wellness and MASTER Menopause NOW!, is key during midlife.
Nourish Your Body, Soothe Your Mind
- Dietary Tweaks: Refined carbohydrates and sugary foods can exacerbate hot flashes. Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean protein to regulate blood sugar and hormone levels.
- Don’t Forget the Power of Plants: Consider adding phytoestrogens, plant-based compounds with weak estrogenic properties, to your diet. Soy products, flaxseeds, and lentils are all good sources.
- Embrace Movement: Regular exercise is a powerful tool for managing perimenopause and menopause symptoms. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Choose activities you enjoy, such as walking (with a friend!), swimming, or yoga.
Self-Care for the Soul
Perimenopause and menopause can bring emotional fluctuations. Prioritize activities that nourish your mental and emotional well-being:
- Connect with Loved Ones: Spend time with friends and family who support you and make you feel good.
- Unplug and Recharge: Schedule some digital detox time each day to disconnect from technology and reconnect with yourself.
- Go for a Walk: Walking with the purpose of relaxation, not just exercise, is a nice way to shake up your self care.
- Explore Relaxation Techniques: Meditation, mindfulness exercises, or deep breathing practices can help manage stress and improve emotional well-being.
- Seek Support: Don’t be afraid to talk to your doctor about your symptoms. There are treatment options available to help manage them. Consider joining my concierge small group wellness program to connect with other women in perimenopause and menopause who understand what you’re going through.
Embrace Summer with Confidence
Summer is a time for joy, connection, and making memories. By incorporating these self-care practices into your routine,you can manage your symptoms and truly embrace the season. Remember, you are not alone. Perimenopause and menopause are natural transitions, and with a little extra TLC, you can continue to thrive throughout the summer and beyond.
