From sleep to skin, read on to learn how the seasons can mess with your mind and body during menopause – plus some strategies to stay on top of your symptoms.
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Hot flashes
High temperatures and hot environments are thought to trigger hot flashes and night sweats for some people. You might find that you have hot flashes more often or that they are more severe when it’s hot outside. In fact, a large research study of almost a thousand women found that hot flashes and difficulty sleeping bothered people most during July, and least in January.
Others find that their hot flashes are more difficult to manage in the winter. Moving suddenly from cold weather outdoors into warm indoor temperatures can trigger them. You might get even more flustered as you try to quickly remove multiple layers of clothing!
Staying cozy on winter days may also include more hot drinks, alcohol, and spicy food, which can all lead to hot flashes.
Bear in mind that hot flashes are a common menopause symptom but triggers can vary – what causes your hot flashes may not bother your friends.
Find out how alcohol can affect your symptoms.
Dry, itchy skin
Uncomfortable menopausal skin often feels worse in cold, low-humidity environments. This includes indoor air in cold climates where central heating is in use, as well as air in air-conditioned rooms in warm climates.
Dry, itchy skin is common during menopause due to decreased estrogen levels, but hormone therapy (HT) and moisturizing creams can help. You could consider investing in a humidifier if your skin is particularly troubling.
Mood changes
In many parts of the US, there are at least a few months each year when the weather is less than perfect for exercising outdoors, which can have a big impact on your menopause symptoms. While cold weather and lack of daylight can wreak havoc with your routine, very hot weather isn’t ideal – or safe – for exercise either.
We know that some menopause symptoms are improved by exercise, so if you’re doing less than usual, they may get worse. This includes hot flashes, sleep problems, and mood changes like feeling low.
In addition, many people struggle with feeling low or even depressed during the winter. In its most severe form, this is known as seasonal affective disorder (SAD) or winter depression.
The winter blues can be triggered when you:
- See less sunlight, which confuses your sleep-wake cycle
- Exercise less
Mild feelings of sadness are common, especially if you are also going through menopause, but speak to your healthcare provider if you feel low for long periods of time or if it’s affecting your life. This is particularly important if you have any feelings of harming yourself or others.
Getting help
- Contact your healthcare provider or go to the nearest emergency room
- Call or text 988 24/7 to be connected to the national suicide crisis hotline
Sleep problems
Whatever the weather, maintaining a regular sleep routine is one of the best things you can do to ensure that you get good quality rest most nights.
This means having the same bedtime and wake-up time every day – even over the weekend if possible! It doesn’t have to be forever – just until you manage to get better quality sleep regularly.
Create a calming wind-down routine if you struggle to fall asleep. Experiment to find out what works for you. Spend an hour doing something that quiets busy thoughts in your mind, such as:
- Reading a book
- Crafting
- Having a bath
- Listening to gentle music
Read more about menopause and sleep.
Aches and pains
You may feel more achy when temperatures are low or humidity is high. If you’re exercising less, then this may also contribute – we know that exercise can help reduce joint pain.
Reflect on what’s holding you back from exercise and try to find a solution. It might be a case of experimenting to see what works for you. It may be as simple as investing in some new waterproof or sweat-wicking gear. You could buddy up with a friend to encourage you to workout in poor weather if low motivation is getting the better of you.
Final word
Menopause symptoms really can change with the seasons, but a few simple strategies can help you avoid the worst, such as finding ways to exercise and moisturizing your skin.
HT is the most effective and widely used treatment if you are struggling with menopause symptoms such as hot flashes and poor sleep and lifestyle changes are not helping.
Find out more about menopause and HT on our blog or in our symptoms library.
