I bet you never have anyone ask you how your Menopausal Summer is going. The next time
you are with your girlfriends, ask that question and see the reaction.
Summer in Canada may be short, but it is often long-awaited. Long days filled with sunshine
and warm temperatures are often anticipated, but did you know that summer heat and
humidity can increase and even worsen menopausal symptoms?
I read a very interesting blog on the direct effects of summer on menopause from Dr. Nicole Doghor, a reproductive psychiatrist with the Texas Children’s Pavilion for Women. She explores how summer can worsen or increase the frequency of hot flashes, weight gain, insomnia, and risk for depression.
It is not all gloomy. The good news is that there are approaches that we can
put in place to help minimize these effects.
Here are my recommended top 3 tips:
1. Water, Water and More Water
I can’t say enough about water. Water plays a key role in minimizing most menopausal effects.
I suggest making sure you are drinking 8-10 glasses of water, along with other drinks, like
herbal teas. Our body needs water, and in the summer it needs more. Always start your day
with a glass or two of water to help rehydrate your brain, liver and kidneys, which have all been
working while we sleep.
During the summer, we are often more active, so we need more water as we are sweating to
help cool the body.
Not only is water important for our physical health, but being in or by water is critical for our
mental health, too. You may know how much I love swimming, even in cold water. Check out
my Instagram and Facebook posts on the benefits of cold water swimming.
Researchers are documenting that being by water enhances our mental wellness. And the
good news is that any body of water will do, including a bath. Here is an interesting and short
read that identifies all the advantages of water on our mental well-being. Click here to read.
2. Slow Eating
Summer is all about being outside and celebrating this beautiful season with friends and family,
which can involve eating a lot of wonderful food and drinking some delicious cool drinks. Did
anyone say Rosé?
To best help minimize the weight gain that may arise, here are my two suggestions. Consider
adapting two of my favourite Blue Zone practices – Mindful eating and the 80-20 rule. For
mindful eating, take your time eating and enjoy each bite. Savour it and remember to chew
your food. The time you will take enjoying your food, give the brain time to register that you are
eating, and you will be less likely to overeat. Remember it takes the brain on average 20
minutes to register that you are full. I love the 80-20 principle – Simply put, it means eating until
you are 80% full.
Summer also brings several delicious fruits like pineapples, melons, apricots and mangos have
been linked in research to fewer and less severe hot flashes and night sweats. Also, my
favourite fruit, berries, are especially good because they contain compounds called
anthocyanins, which may be involved in controlling vasomotor symptoms (aka hot flashes and
night sweats).
3. Walking
The other great way to help minimize weight gain is to increase your exercise. Summer makes
it easier to be more active. I try to swim every day and play tennis 3 times a week, but my go-
to is walking. Aim to go for a walk in the early morning or evening, when it is cooler but there
is still daylight. Evening walks are excellent for decompressing and help relax the body for
sleep.
I just got back from visiting France and Italy, and all I did was walk! So now I am trying to walk
more during my day.
What do you like to do in the summer?
What are your favourite summer foods?
What are you planning to do this summer to help reduce your peri and post menopausal
symptoms?
Sign up for my monthly Newsletter below and you will get FREE recipes, lifestyle tips, and so much
more to help you achieve your health goals!
Don’t forget to check out my other blog posts and follow me on Instagram and Facebook!
Happy Summer!
Kelly