Why warmer weather can make menopause symptoms feel worse
During perimenopause and menopause, even half a degree can make a difference
As Canada warms up, some women may notice their menopause symptoms heating up too.
And it may not take a heat wave to feel it. Sometimes, the trigger is as simple as a warm bedroom, a humid night, air conditioning kicking on, or even a hot coffee.
For women in perimenopause or menopause, those small shifts in temperature can feel much bigger in the body. Dr. Alison Shea, a menopause specialist, obstetrician-gynecologist, and associate professor at McMaster University, says the body’s internal temperature system can become more sensitive during this stage of life.
Before these hormone changes, the body usually keeps temperature within a fairly tight range. But during perimenopause and menopause, that range can narrow.
“Hot flashes or vasomotor symptoms certainly can be triggered with any little change in temperature,” Dr. Shea says. “Even a half of a degree change can stimulate a full hot flash.”
That is why spring and summer can feel especially challenging. As temperatures rise and humidity builds, the body has to work harder to cool itself down.
Sweating is one of the body’s main ways of releasing heat, but when the air is already full of moisture, sweat does not evaporate as easily. For someone already dealing with hot flashes or night sweats, that can make humid weather feel even more intense.
And a hot flash is not always just feeling warm.
Dr. Shea says many women describe it as a wave of heat that moves up through the body. Their heart may start to beat faster, sweating can come on quickly, and once the flash passes, they may suddenly feel cold.
At night, that cycle can be especially disruptive.
A warmer bedroom, heavier bedding, or muggy air can make it harder to fall asleep and stay asleep. And when night sweats keep waking you up, the impact does not always stay overnight.
“You’re not going to be functioning well the next day,” Dr. Shea says. “You’re going to be more foggy. People describe a brain fog. You’re going to be more irritable.”
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These symptoms can also start earlier than many women expect.
Menopause is officially marked by 12 months without a period, usually between the ages of 45 and 55. But the transition leading up to it, known as perimenopause, can last four to eight years. Symptoms can start while periods are still regular, and for some women, that can happen as early as the late 30s.
Menopause is officially marked by 12 months without a period, usually between the ages of 45 and 55. (Getty Images)
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“Many women will start to get these changes in regulating their body temperature, even when they still have regular periods,” Dr. Shea says.
Across Canada, an estimated four to six million women are currently navigating menopause or perimenopause. Still, many do not always recognize symptoms like night sweats, sleep disruption, and temperature sensitivity as part of that transition.
That can leave women trying to manage symptoms for months, or even years, before finding relief.
Dr. Shea says hot flashes can also last much longer than many people expect.
“The average duration of hot flashes is seven and a half years; it's a long time to not be feeling great.”
Heading into the warmer months, small changes can help.
Dressing in layers can make it easier to adjust when body temperature shifts suddenly. Moisture-wicking clothing, lighter bedding, cooling pillows, fans, and keeping a cold drink nearby may also make warm days and nights more manageable.
It can also help to pay attention to personal triggers. For some women, hot drinks, alcohol, spicy foods, stress, warm rooms, and humidity can all play a role. If a hot coffee seems to bring on symptoms, switching to iced coffee during warmer weather may be a simple place to start.
If hot flashes, night sweats, or sleep issues persist or worsen, consult a healthcare provider. (Getty Images)
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But the bigger message, Dr. Shea says, is that women should not feel like they have to just push through.
If hot flashes, night sweats, or sleep disruption is lasting more than a few weeks, getting worse, or interfering with work, sleep, relationships, or daily life, it may be time to speak with a health-care provider.
“You don’t have to tough it out,” Dr. Shea says.
So as Canada heads into the warmer season, the takeaway is this: Heat, humidity, and changing weather can all add stress to a body that is already working harder to regulate temperature.
And if those symptoms are disrupting your sleep, your energy, or the way you feel day to day, management options are out there for you; you don’t have to tough it out.
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(Header image courtesy of Getty Images)