Be kind to yourself. Listen to your body and do what works for you.
High temperatures can intensify menopause symptoms such as hot flushes, poor sleep, fatigue and mood changes.
Small steps can make a big difference.
Stay Hydrated
- Drink plenty of water throughout the day.
- Aim for 6-8 glasses or more if you’re sweating
- Limit alcohol, caffeine and very sugary drinks as they can dehydrate you.
- Sip regularly, don’t wait until you’re thirsty.
Keep Cool
- Use fans, cool flannels, or a cooling spray
- Take cool showers or baths
- Avoid direct sun between 11am – 3pm
- create a cool haven at home
Dress Smart
- Wear loose, light weight breathable fabrics like cotton
- Choose light colours to help stay cooler
- Keep a change of clothes if hot flushes catch you out
- Layers you can remove are ideal
Sleep well
- Keep your bedroom cool, dark and quiet.
- Use breathable bedding and lightweight pyjamas.
- Consider a fan or cooling pillow.
- Good sleep supports your mood, memory and energy
Move Gently
- Exercise earlier or later in the day when its cooler.
- Gentle activities, like walking, yoga, or stretching can boost your mood and wellbeing.
- Movement help reduce stress and supports better sleep
Eat for energy
- Choose light, balanced meals with plenty of fruit and vegetables.
- Include foods rich in calcium and vitamin D for bone health
- Avoid heavy, spicy foods if they trigger hot flushes
- Small regular meals can help keep your energy steady
Look after your mind
- Heat can increase irritability and anxiety
- Take breaks, breathe deeply and be gentle with yourself
- Connect with people who uplift and support you
- Your mental wellbeing matters.
Create a cool home and work space
- Close blinds and curtains during the day to keep rooms cooler
- Use ventilation in the morning and evening
- Keep a bottle of water and fan at your desk
- Small changes can make a big difference
Know when to seek support
- If symptoms feel overwhelming or affect your daily life, seek support
- Speak to your GP, pharmacist or menopause specialist about options that may help
- You don’t have to manage alone
Remember
Stay hydrated, Stay cool, be kind to yourself, listen to your body and you are not alone.
Menopause is unique to you and what matters most is looking after you.
