Summer Heat and Hot Flashes: Tips for Survival

Menopause has the legendary ability to make a grown woman sweat. As many as 75% of women suffer from hot flashes as a result of the hormonal changes of menopause. The heat exacerbates your discomfort, so while going outdoors may help in the cooler months, you can’t just open a door or window to catch a bit of relief in the summer.

A hot flash occurs when your estrogen levels change and affect the area of your brain that regulates body temperature. The blood vessels near the surface of your skin dilate, causing heat to radiate up your neck and into your face and head. Hot weather can cause blood vessel dilation, too, which only makes hot flashes worse.

Instead of cranking the air conditioner or fanning yourself with the refrigerator door, use the following tips to help you survive hot flashes, even when they strike in summertime.

Keep your neck cold

Stash a damp towel in the freezer to pull out when a hot flash strikes. Wear the icy cold accessory until your heat wave passes. Similarly, a damp washcloth that’s been frozen feels good when applied to your forehead or chest.

Stay hydrated

Drinking ample amounts of water counters any fluid loss you experience from summer sweating and hot flashes. Plus, drinking ice-cold water can help bring your temperature down and help deter hot flashes from occurring in the first place.

Eat light and right

Light meals full of fresh greens, nuts, whole grains, and cold-pressed oils fuel your body in a healthy way and don’t weigh you down or promote hot flashes like carbohydrate-rich foods do. Heavily spiced dishes can also trigger heat waves, so skip the curry and chili and go for a lightly-dressed tossed salad instead.

Choose swimming for a workout routine

Exercising during perimenopause and menopause can keep pounds from creeping up, and research shows it may help prevent hot flashes, too. But instead of going for a hike in the heat, which may only make your hot flashes feel more intense, take a dip in the pool.


You can get a fantastic calorie-burning workout by swimming laps, water walking, or doing a round of water aerobics. As a bonus, the water offers greater resistance than air, so moving through it can be a good challenge to your muscles.

Invest in a fan

A personal hand-held fan can go a long way in providing relief from hot flashes. Place one on your desk at work or get one that clips to your phone so you always have it with you.

Make your bedroom cool

Sleep in a room with a fan or air conditioning. Dress in light cotton clothing and make sure your bedsheets are also made of cotton or another light fabric. Turn your pillow often to find a cooler place for your face. If you have trouble falling asleep, try meditation or light yoga to relax before you slumber.


If you live near Lawrenceville, Georgia, and you need help managing menopausal symptoms, trust our providers at Abundant Life Healthcare. We offer hormonal replacement therapies and vaginal treatments, as well as guidance in diet and lifestyle, to help ease hot flashes and other uncomfortable symptoms. Just click the “book online” button or give us a call to make an appointment.

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