5 Ways To Beat The Heat During Menopause This Summer

30-Second Summary

  • Hot flashes are a symptom of menopause and are particularly bothersome in summers.
  • When your estrogen levels drop, it affects the sensitivity of your hypothalamus, triggering a stronger response to changes in body temperature.
  • It causes hot flashes that are accompanied by sweating, anxiety, and breathlessness.
  • Hot weather, spicy foods, stress, and smoking can trigger these hot flashes.
  • So, you must make specific lifestyle changes to manage hot flashes in summer. 
  • Wear multiple layers of clothing so that you can layer down when feeling hot and cover up later.
  • Avoid heat-generating spicy foods and stick to cool salads and cold meals. Also, stay hydrated with chilled water.
  • You can also try menopause supplements or hormone therapy for severe symptoms.


Menopause during summer can be particularly challenging because it is usually accompanied by hot flashes. Women undergoing or nearing menopause often complain about a sudden feeling of heat in their face and upper body. This flash of heat causes redness in the cheeks, sweating, and breathlessness. The flashes are often short-lived and frequent and may sometimes be followed by chills. The end of menstruation is sometimes called the menopause cycle of rebirth. It is because when a woman stops menstruating, the energy utilized by the body in maintaining fertility can be saved and used elsewhere. However, menopause also comes with uncomfortable symptoms like hot flashes caused by a drop in estrogen levels. These symptoms may worsen in summer, but if you understand your triggers, you can manage the hot flashes better.

What Causes Hot Flashes During Menopause?

Although the exact cause of hot flashes during menopause is not fully understood, experts believe that they are caused by low estrogen levels. A drop in estrogen levels affects the hypothalamus, which behaves like the body’s thermostat. It increases the sensitivity of the hypothalamus to any slight change in body temperature. Hence, even a small change in your body’s temperature triggers a reaction in the hypothalamus to cool you down, resulting in a hot flash

This sudden change in body temperature may be caused by various triggers, like environmental temperature changes, heat-generating foods, and stress. Hence, these triggers may further aggravate your heat flashes, and you must avoid them. You can also find information about menopause supplements in Health Web Magazine, as these may minimize your symptoms.

Common Symptoms Of Hot Flashes

  • Redness in cheeks
  • Shortness of breath
  • Excessive Sweating
  • Anxiety
  • Chills after the flash subside

Common Triggers Of Hot Flashes

  • Spicy Food
  • Smoking
  • Obesity
  • Caffeine and Alcohol
  • Stress

5 Effective Tips To Manage Menopausal Hot Flashes In Summer

  1. Dress In Layers – If you are prone to frequent flashes of heat followed by chills, try to dress in layers. Go for thin layers of removable clothing, like a shrug or thin jacket on top of a t-shirt, so that you can layer up or down depending on how hot you feel. This tip will also be helpful if you move in and out between air-conditioned spaces and the hot outdoors. You can also carry a scarf in your handbag to layer on top of your outfit when needed. Choose breathable fabrics like cotton and linen for summer so that they can dissipate heat and absorb the sweat generated during a hot flash.
  1. Avoid Heat-Generating Foods – Avoid spicy foods that can produce heat in your body, worsening your hot flashes in summer. Instead, choose lightly spiced or non-spicy meals. Further, go for cold meals like cool soups, fresh salads, and cold sandwiches. You should also avoid caffeine and alcohol as much as possible as these can trigger hot flashes. Lastly, keep chilled water with you at all times so that you can sip on it throughout the day to keep your body cool and hydrated. With the help of these cooling meals, you can keep the uncomfortable symptoms of the menopause cycle of rebirth at bay.
  1. Relaxation Techniques – Studies have discovered that relaxation techniques can be a safer and non-invasive alternative to hormone therapy for menopause. Some relaxation strategies that offer relief from menopausal symptoms are deep breathing and progressive muscle relaxation. You can pair these simple relaxation techniques with cooling meals and other remedies for better results. You can also try other relaxing activities like a cold shower, meditation, or Tai Chi. All these techniques can keep your body temperature in check and prevent flashes of heat.
  1. Natural Supplements – Natural menopause supplements contain herbal ingredients that claim to improve estrogen levels in the body. They also comprise natural ingredients that claim to tackle the various symptoms of menopause, such as mood swings and hot flashes.
  1. Kindra is one such menopause supplement that has many positive reviews from consumers. It contains all-natural ingredients like red clover flower powder and black cohosh, which claim to tackle menopause symptoms like mood swings and hot flashes. It also contains a variety of herbal ingredients to counteract the effect of low estrogen during menopause. Hence, you can try this supplement if you are looking for natural remedies to reduce hot flashes. 

Hormone Therapy – According to studies, hormone therapy can be effective in reducing hot flashes due to menopause. However, you will need a thorough evaluation by a doctor to determine the correct dosage and type of hormone therapy for your symptoms. Hormone therapy for menopause is usually of two kinds – systemic hormone therapy and low-dose vaginal products. 

In systemic hormone therapy, a high dose of estrogen in the form of gel, spray, ring, or skin patch is used. On the other hand, low-dose vaginal products have a lower dose of estrogen in the form of a vaginal cream or tablet. If your menopause symptoms are extreme and home remedies don’t seem to help, consult a doctor to check if hormone therapy is suitable for you.

When To Consult A Doctor For Hot Flashes?

If you are dealing with recurring hot flashes that are disturbing your daily routine and sleep cycle, it is best to consult a doctor. A doctor may help you run some tests to check your hormone levels and suggest the appropriate treatment for hot flashes. Depending on the severity of your symptoms, your doctor may recommend lifestyle changes or hormone therapy to treat your symptoms.


hot flash during summer can be extremely uncomfortable and bothersome. However, once you understand the triggers for your menopause symptoms and use these tips to stay cool during summer, you can reduce the frequency of hot flashes and manage them better! Bear in mind that hot flashes are common in perimenopausal or menopausal women. So, do not panic if you are dealing with the same! Make clever changes to your diet, like skipping coffee, alcohol, and spicy food, and switch to cool salads and soups to reduce the flashes. Also, wearing light layers can prepare you for any hot flashes or chills when stepping out. 

Pairing these strategies with relaxing activities and natural supplements like Kindra can keep you cool and comfortable this summer despite menopause. Further, if your flashes are severe and frequent, consult a doctor for appropriate treatment strategies. Remember, hot flashes are stressful, but stress can further worsen your symptoms. So, if you are struggling with hot flashes due to menopause this summer, try these simple tips to beat the heat. It is a phase that will pass if you stay cool and calm!


[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4612529/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7475284/

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