A Summer Survival Guide To Menopause

Dealing with Menopause in Summer: An Ayurvedic Seasonal Survival Guide

Menopause is a transformative phase in a woman’s life, marked by hormonal changes that can bring a variety of physical and emotional symptoms. During summer, the heat can intensify common menopausal issues like hot flashes, night sweats, and mood swings, making it essential to adapt your routine.

This natural phase often brings a wave of symptoms, including hot flashes, night sweats, and mood swings, that can feel more pronounced during the warmer months. Menopause and summer don’t have to clash. 

For those with a predominant Vata dosha, menopause may bring anxiety, insomnia, and dry skin. To balance Vata, Ayurveda recommends incorporating warm, nourishing foods such as soups and stews, using warming spices like ginger and cinnamon, and practicing calming activities like yoga and meditation. Staying hydrated and maintaining a regular sleep schedule are also crucial.

Pitta-dominant individuals may experience hot flashes, irritability, and inflammation during menopause. To pacify Pitta, Ayurveda suggests cooling foods like cucumbers, melons, and leafy greens, as well as avoiding spicy and acidic foods. Incorporating cooling herbs such as mint and coriander, and engaging in cooling practices like swimming or moonlight walks, can be beneficial.

Those with Kapha dominant dosha  during menopause can manifest as weight gain, lethargy, and depression. Women with a Kapha dominance may also experience fluid retention, sluggishness, and a general sense of heaviness or lack of motivation. To balance Kapha, Ayurveda advises a diet rich in light, spicy, and astringent foods, such as legumes, apples, and leafy greens. Regular physical activity, such as brisk walking or dancing, and stimulating practices like dry brushing can help invigorate the body and mind.

 Here’s a guide to thriving through menopause during the warmer months.

1. Stay Cool: Managing Hot Flashes

Hot flashes are one of the most common and disruptive symptoms of menopause. Summer heat can make them even more uncomfortable.

Tips to Stay Cool:

• Dress Lightly: Opt for breathable fabrics like cotton, linen, and moisture-wicking materials to keep your body temperature regulated.
• Hydrate Regularly: Drink plenty of water infused with cooling ingredients like cucumber, mint, or lemon.
• Cooling Aids: Carry a portable fan or cooling towel for quick relief during a hot flash.

Pro Tip: Sipping herbal teas like hibiscus or peppermint can have a natural cooling effect on the body.

2. Prioritise Hydration and Nutrition

Hormonal changes during menopause can cause dehydration, especially in the summer.

Dietary Tips:

• Focus on Hydrating, Cooling Foods: Embrace a cooling diet with foods like cucumbers, melons, leafy greens, and coconut oil. These foods can help pacify excess heat and reduce inflammation.
• Reduce Spicy Foods: These can trigger hot flashes and make you feel warmer.
• Boost Electrolytes: Include coconut water, chia seeds, and bananas to replenish lost minerals from excessive sweating.

Ayurvedic Insight: Incorporate cooling spices like fennel, coriander, and cardamom into your meals to balance the body’s internal heat.

3. Mindful Movement for Energy and Balance

While exercise is crucial for managing menopause symptoms, intense workouts in summer heat can be draining.

Try These Activities:

• Early Morning Walks: Enjoy cooler temperatures and boost your mood with some sunlight exposure.
• Yoga and Stretching: Focus on poses that reduce stress and promote cooling, like Child’s Pose and Legs-Up-The-Wall.
• Swimming: A great low-impact exercise that helps regulate body temperature.
• Abhyanga (self-massage) Regular self-massage with cooling oils like Ayurda Pitta oil can provide relief from symptoms like hot flashes and support skin health.

4. Sleep Solutions for Summer Nights

Night sweats can disrupt sleep, and warm weather exacerbates the problem.

Steps to Better Sleep:

• Cool Your Bedroom: Use fans, air conditioning, or natural ventilation to keep your sleeping environment cool.
• Wear Breathable Sleepwear: Opt for moisture-wicking fabrics or light cotton.
• Cool Down Before Bed: Take a lukewarm shower or place a cold pack on your pulse points to lower your core temperature.

5. Support Your Mood Naturally

Mood swings are a common side effect of menopause. The long, sunny days of summer can either uplift or overwhelm you, depending on how you approach them.

Self-Care Practices:

• Sunlight in Moderation: Spend 15-20 minutes in the early morning sun to boost vitamin D and improve mood without overheating.
• Mindfulness Practices: Meditate or practice deep breathing to calm anxiety and improve emotional resilience.
• Connect with Nature: A quiet walk on the beach or a shaded park can provide mental clarity and a sense of peace.

6. Herbal Allies for Summer Menopause

Certain herbs can help manage menopausal symptoms naturally.

• Hibiscus: A cooling herb that can help manage hot flashes and keep you hydrated.
• Ashwagandha: Reduces stress and supports hormonal balance.
• Shatavari: An Ayurvedic herb that nourishes the female reproductive system and helps with mood swings,hot flashes and stress.Peppermint: Known for its cooling properties and ability to soothe digestion.
• Triphala for digestive health Triphala, a traditional Ayurvedic herbal blend, can support digestive health during menopause, promoting nutrient absorption and detoxification.
• Herbal teas Enjoy herbal teas such as peppermint or chamomile to help calm the mind and soothe the nervous system. Ayurda Pitta & Calming Tea is also suitable for those with symptoms.

Herbal Iced Tea Recipe:

1. Brew hibiscus, peppermint, and chamomile in hot water.
2. Let it cool, then add ice and a splash of lemon juice.
3. Sweeten with honey if desired.

Also check out our Hibiscus Rose Fruit Punch recipe here.

7. Seek Support

Menopause can feel isolating, but it doesn’t have to be.

• Join a Community: Share experiences and tips with other women going through the same phase.
• Consult Professionals: Speak with a healthcare provider about hormone replacement therapy or natural remedies tailored to your needs.

Embrace the Change

Menopause is a time of transformation and growth. While summer heat can amplify symptoms, mindful adjustments to your routine can help you navigate this stage with ease and confidence. With the right strategies, summer can become a season of renewal and empowerment.