When managing perimenopause or menopause symptoms, you shouldn’t have to put your life on hold. Rather than let menopause overshadow the fun of any season, take a “no pause” approach. Remember these tips to help keep things going smoothly.
Don’t skimp on sun protection
Sun protection is always a wise choice regardless of age or life season. But skin can be extra-sensitive during menopause, so you won’t want to skimp on sunscreen (reach for SPF 30 or higher), sun-protective clothing with a UPF (ultraviolet protection factor) rating, and a wide-brimmed hat.
Wear breathable, loose-fitting clothing
Increased sweating and hot flashes are common symptoms of menopause. To avoid chafing, fabrics clinging to your skin, and overall discomfort, opt for lightweight, loose-fitting clothing that encourages airflow and doesn’t restrict movement. Cotton, linen, and bamboo-derived materials tend to be the most breathable.
Optimize your sleep environment
Night sweats and sleep disturbances are all too familiar for those going through menopause — and warm, humid weather can make it even harder to get high-quality shut-eye. To sleep better, try sprucing up your bedroom.
For instance, you might get blackout curtains that block exterior light and absorb sound, along with breathable, moisture-wicking bedding woven from cotton or linen. You can also set up a fan or air-conditioning unit for better airflow and climate control. A white-noise machine may also help.
Keep cold water within reach
A few sips of cold water can help cool you down during a hot flash. We recommend keeping an insulated water bottle or tumbler filled with ice water by your side during the day, whether you’re working, running errands, at the beach, or on a weekend getaway.
Limit alcohol (but not mocktails)
Drinking alcohol can temporarily cause sweating, flushing, and an increased heart rate. All of these are also menopause symptoms, so sipping wine and cocktails could exacerbate your current state. Having said that, mocktails are having a moment. Many restaurants offer multiple zero-proof drinks that look and taste just like — or even better — than the real thing. And there are tons of recipes for whipping up your own at home.
Exercise early in the day or inside
To prevent overheating and dehydration, avoid exercising in the heat of the day. Instead, schedule walks or jogs in the morning when it’s cooler. You can also sidestep the elements altogether by working out indoors on a stationary bike, streaming a yoga session, or using free weights.
Don’t overlook mental health
Menopause is associated with mood changes, irritability, difficulty concentrating, and an increased risk of mental health issues like depression and anxiety. Be aware of these potential emotional and psychological shifts, and don’t hesitate to reach out to a healthcare provider about possible treatments.
The same goes for any physical symptoms you’re experiencing. Your provider is a good source for guidance and treatment recommendations to make menopause more manageable.
Sources
- Mayo Clinic Staff. (2024). Menopause. Mayo Clinic.
- American Academy of Dermatology Association. (2023). Caring for Your Skin in Menopause.
- Paton A. (2005). Alcohol in the body. BMJ (Clinical research ed.). 330(7482), 85–87. doi.org/10.1136/bmj.330.7482.85Alblooshi S, et al. (2023). Does menopause elevate the risk for developing depression and anxiety? Results from a systematic review. Australasian Psychiatry. doi.org/10.1177/10398562231165439
