Menopause symptoms can worsen in winter due to various factors affecting women undergoing this natural phase of life. As temperatures drop and the season shifts, women facing menopause may find their symptoms exacerbated, adding an extra layer of challenge to their daily lives.
Dr Katie Barber, a GP and accredited menopause specialist collaborating with Besins Healthcare, notes that the central heating in winter can intensify menopausal symptoms like hot flashes and night sweats. The fluctuation between the cold outdoors and heated indoor spaces can trigger sudden heat surges, making it harder for women to manage these discomforts during the colder months. Additionally, consuming hot drinks, spicy foods, or alcohol to keep warm can further trigger or worsen hot flashes and night sweats.
Joint pain is another symptom that can be more severe in winter for women going through menopause. The cold, damp weather can cause joint discomfort even in non-menopausal individuals, and with reduced sunlight exposure in winter, vitamin D deficiency may contribute to heightened bone and joint aches. Furthermore, the drop in oestrogen levels during menopause can lead to decreased skin hydration, resulting in dry and itchy skin that can be exacerbated by cold, low-humidity environments.
Sleep issues may also be exacerbated during winter for menopausal women, as reduced exposure to natural sunlight can lower serotonin levels and affect melatonin production, impacting mood and sleep regulation. To manage these challenging symptoms, women going through menopause can follow certain lifestyle tips and changes recommended by medical experts.
Drinking plenty of water, keeping joints warm with layers or heat pads, and wearing lightweight nightwear to stay cool during the night can help manage symptoms like hot flashes, joint pain, and skin dryness. Activities like Pilates and yoga can aid in managing joint pain, while ensuring a healthy lifestyle with proper nutrition, sleep, and exercise is essential. Avoiding triggers such as spicy foods, hot drinks before bed, alcohol, and caffeine can also help alleviate menopausal symptoms during winter and improve overall well-being.