How to manage your menopause during winter
You’d be forgiven for thinking that you might get a break from menopause symptoms during winter. Unfortunately, this is often not the case. Thanks to shorter, darker days, a drop in temperature and dry air, certain symptoms may even seem to worsen during this season.
Let’s take a look at some ways that winter might impact your menopause symptoms, and what you can do about the impact the colder weather will have on your body.
Dry air, dry skin
As your oestrogen levels begin to decline, you will likely begin to see changes in your skin condition. Oestrogen helps your skin retain water and stay hydrated. When you produce less oestrogen, you become prone to dry skin, and this will become more noticeable during the winter months when there is less humidity.
During winter, be sure to use an unscented, mild cleanser instead of a soap bar. The blander, the better, as scents and colourants can irritate sensitive skin. Take short, warm showers instead of hot ones, as hot water can strip your skin of its natural moisture. The best time to apply moisturiser is directly after a shower or bath, as your skin will absorb the product better when it is warm and damp. Reapply moisturiser throughout the day if you feel like your skin needs an extra boost. If you’re really battling with dry, itchy skin, consider investing in a humidifier.
Winter is no excuse to be a couch potato
With winter comes the temptation to hibernate on the couch with a warm drink and a bowl full of carbs. Weight gain is a struggle during menopause, and if you use the cold weather as an excuse to push pause on your exercise program, you’ll be missing out on all the benefits that regular movement has to offer.
Many people also struggle with seasonal depression during winter, sometimes caused by a lower exposure to sunlight and doing less exercise. Our body's internal clock is by the shorter daylight hours and our brain produces less serotonin (the hormone responsible for feelings of happiness and well-being). When you combine this with the low moods caused by hormonal changes during menopause, winter can leave you feeling more down than the summer months.
An easy way to combat this is to get moving! If you cannot face the cold weather outside, find an online workout that you can follow from the warmth of your home. There is a vast array of exercise videos available on YouTube that cater to every ability level. Exercise helps release endorphins (a kind of ‘feel good’ brain chemical) and keep weight gain under control.
Vitamin D and menopause
Indoor exercise is a great way to make sure you keep moving, but it is still important that you get the correct amount of sun exposure every day. Vitamin D, or lack thereof, can play a big role in menopause symptoms, contributing to tiredness, low mood, sleeplessness, weight gain and a lack of focus.
As we get older it is more difficult for our bodies to get enough vitamin D. We tend to spend more time indoors (especially during winter) and apply sunscreen when we do go out to protect our thinner skin from the sun. In addition, the menopausal changes occurring in our digestive system also makes it more difficult to absorb vitamin D from our food.
Including vitamin D rich foods such as free range eggs and oily fish in your diet can help but the best way to make sure you keep your vitamin D levels up is through 20-30 minutes of sun exposure, without sunscreen, every day. If you are fair and burn easily, break this up into smaller sessions in the sun to prevent sunburn and/or get your dose of sunshine earlier or later in the day to avoid midday peak UV levels.
Hot flushes and cold weather
Menopause can disrupt our internal thermostat which means that winter might not bring the relief from hot flushes you’d expect. Hot flushes and night sweats affect up to 80% of menopausal women and can be the most frustrating symptom experienced while your body’s hormones readjust.
It might seem illogical, but cold weather can make hot flushes seem worse. During winter we tend to bundle up in thicker clothing. A hot flush will feel more intense if you’re wearing a thick jacket or jersey. If you do battle with hot flushes, choose breathable fabrics to layer up so that it is easy to shed a couple of layers when a hot flush hits.
Layering is also key to keeping night sweats under control. Instead of one thick winter duvet, layer up your summer blankets so you can throw one off when a hot flush hits. A cool shower before bed could also help prevent night sweats.
It’s important to know what triggers your hot flushes, as knowing what sets them off can help control them. Things such as spicy foods, stress, alcohol and tight clothing can all set off a hot flush.
Fuel your body correctly
As winter rolls around, our body’s natural instinct is to gain weight to protect us from starvation. This was an essential survival tool for our primitive ancestors, but now it is important that we recognise that reaching for the rich comfort foods we crave may not be the best thing for us. A healthy, balanced diet that includes lean proteins, legumes, healthy fats and fresh, seasonal fruit and vegetables is essential for staying healthy and nourished while you’re managing menopause during the winter months.
Watch what you drink
We will never stop talking about the importance of hydration. In winter it’s more difficult to hit your daily water goals, and even a mild case of dehydration can make your menopause symptoms worse. Perspiration caused by hot flushes can further dehydrate you. Keep a water bottle handy and sip it throughout the day to make sure you’re getting enough water.
Alcohol and caffeinated drinks are common triggers of hot flushes. While the cold weather may have you drinking more tea or coffee than normal and having a glass of red wine or at night, this could lead to hot flushes and night sweats.