Managing Hot Flashes in Hot Weather

In many parts of the world, summer means hot weather, with temps in some areas reaching into the 100’s. It’s also the season when our hot flashes seem to be, well, hotter and more uncomfortable than usual. That got us wondering. Is there a connection between the weather and hot flashes and night sweats during menopause?

Hot Flashes and the Seasons

Many aspects of reproduction are influenced by seasons, including the timing of menopause, menarche (your first period) and birth.

A recent study of the effects of seasons on hot flashes and night sweats found that:

• Night sweats peak in June, while hot flashes and trouble sleeping peak in July
• Night sweats are at their lowest point in December, and hot flashes are at their lowest in January.
• Your odds of experiencing hot flashes are 66% greater in July than January

The data suggest that the effect of seasons was not driven by temperature alone. Other potential factors include the overall daily range of temperature and light versus just how high the temperature goes in that region. The winter solstice has the shortest period of daylight, while the summer solstice has the longest period.

Scientists hypothesize that women experiencing hot flashes and night sweats have a smaller thermoneutral zone, the range of temperatures in which their body is comfortable. Higher environmental temperatures that cause body temperature to rise can make the body more likely to react with hot flashes to try to cool down.

Depending on the ethnicity and nationality of the women studied, the effect of seasons on hot flash reporting ranges from strong to negligible.

While researchers still don’t have all the answers about why women experience hot flashes and night sweats during menopause, understanding the influence of seasons can help you prepare to manage your symptoms during hot weather.

Tips for Staying Cool in Summer

Experts agree that a solid strategy for reducing the frequency and intensity of hot flashes and night sweats is through lifestyle changes. However, the impact of your efforts to eat healthier, get more exercise, lose weight, and quit smoking, naming a few, may take time. Meanwhile, when you need immediate relief from hot flashes when the weather is warmer, try these simple tips.

1. Keep ice-cold beverages close at hand. If you feel a hot flash coming on, cup your hands around the cold bottle or glass. Stainless steel water bottles like Klean Kanteen keep beverages icy cold for a long period.
2. Avoid hot drinks, caffeine, and alcohol. These are all common hot flash triggers. Sparkling water with natural plant essence and unsweetened iced tea are always good alternatives on a hot day.
3. Eat cold, light meals that don’t require turning on the oven and are easy to digest. and refreshing, like salads and chilled soups. Chilling the dishes in the freezer for a few minutes before plating the food adds an additional cooling touch!
4. Avoid spicy and hot foods, as well as heavy meals. They are well-known hot flash triggers.
5. Invest in a freezable neck cooler or keep freeze clean wet washcloths. Pull one out when you are sitting at your desk, reading, watching TV, or walking in hot weather.
6. Wear light, loose, breathable clothing made from natural fibers like cotton.
7. Try hypnotherapy or practice deep breathing. Check out the programs available in the Wellness section of the Midday app.
8. Take a cold or lukewarm shower before bed. It will help to relax you and get your body ready for sleep.
9. Keep your room as cool as possible. If you have air conditioning, set the temperature as close to 65 degrees as you can. If you don’t, keep windows open and fans on.
10. Swap out heavier linens for light bedding.
11. Place a frozen ice pack under your pillow. Turn your pillow frequently to get the cooling benefit.
12. Follow good sleep hygiene practices to help you fall asleep and stay asleep.