7 tips to relieve menopause symptoms in summer

Just as the low temperatures of winter test the strength of our bodies, the heat of July and August also affects people's health , especially women who are in the period of perimenopause and menopause.

During this stage of life, women experience numerous changes, most of them associated with the sudden drop in estrogen ( the female hormone ). One of the most common is hot flashes. A symptom that, far from dissipating in summer, tends to occur more frequently and intensely.

This worsening is due to several factors that directly affect the body's thermoregulation system, which is already impaired during this stage. These include high temperatures, humidity, hormonal changes, interrupted sleep , and certain vacation-related habits, such as increased alcohol consumption, more seasoned foods, tight-fitting clothing, or outdoor activities in the sun.

Stop the triggers

All of these factors affect the body and can lead to the onset of hot flashes . Remember that these events are sudden episodes of intense heat in the upper body, accompanied by sweating and palpitations, and usually last less than 5 minutes. The frequency and duration vary, from one a day to several per hour, and they can be more frequent at night.

Although the summer heat encourages its appearance , that doesn't mean you have to accept it, as there are numerous ways to contain and relieve this uncomfortable symptom of menopause.

Dr. Silvia P. González , gynecologist with a master's degree in menopause and climacteric, and medical director of Menoclínica, outlines some of the simplest and most effective measures women can take during the hottest months to relieve and prevent menopausal hot flashes.

• Stay well hydrated . This means providing your body with more than two liters of water a day . If you struggle with this, a good way to comply with this advice is to set drinking alarms. It's also helpful to fill a bottle with two liters of water. This way, you won't have met your goal until it's finished. It's a way to be aware of how much water you're drinking.
• Wear very light, breathable clothing. I usually recommend my patients wear several layers, "onion-style," so they can remove them as needed. It's best to choose clothing made from natural fabrics like cotton or linen, which allow the skin to breathe and help regulate body temperature.
• Avoid direct sunlight during the hottest hours of the day. If you do, you're likely to experience hot flashes. In fact, hot flashes occur when there are sudden changes in temperature. For example, if you're indoors with air conditioning and then step outside.
• Use bladed fans and air conditioners as often as needed. In my office, I always tell patients not to skimp on these tools to relieve hot flashes.

On the other hand, if hot flashes are very intense or interfere with daily life, it's best to see a gynecologist . They can assess the suitability of hormonal treatment or explore other therapeutic options.

In addition to the expert's recommendations, there are two others related to nutrition and physical activity. On the one hand, maintaining a fresh and balanced diet is key to controlling the sensation of hot flashes. To this end, the Spanish Association for the Study of Menopause (AEEM) recommends prioritizing the consumption of fresh fruits and vegetables, as well as avoiding large meals with excessive saturated fats. If we add the aforementioned hydration to this type of diet, it will be easier to control hot flashes.

It is advisable to be very well hydrated, and to do so, it is necessary to drink two liters of water a day.

On the other hand, the same association, on its website, recommends physical exercise. Specifically, it advises combining aerobic exercise such as brisk walking, dancing, cycling, swimming, or water aerobics with anaerobic exercises that improve bone and muscle strength, such as lifting weights, exercising with elastic bands, short runs, or abdominal exercises, among others.

Now, considering the high summer temperatures , it is important to remember that if we are going to do the exercise outdoors, we should choose the coolest hours, that is, early in the morning or when the sun has already set.