From hot flushes to night sweats: How to deal with menopause in a heatwave

Extreme heat is uncomfortable for everyone, but particularly for people going through menopause, where symptoms like hot flushes and night sweats are common.

Here’s how to cope this summer and beyond, according to the experts.

Hot flushes and night sweats are common menopause symptoms.Credit: iStock

What are the most common symptoms of menopause?

Dr Erin Morton, founder of Bespoke Clinical Research and associate professor at The University of Queensland, says some of the most common symptoms of menopause are hot flushes, lethargy, insomnia, poor sleep, depression, anxiety and executive dysfunction, which includes things like brain fog and forgetfulness. Itchy skin and body odour are other symptoms that can crop up.

Almost one in four women experience hot flushes and one in five experience night sweats, according to the Australian Longitudinal Study on Women’s Health.

Morton explains these can have knock-on effects, such as fatigue or poor cognition after a poor night’s sleep.

Many of these are worsened or more difficult to manage with heat. But Morton says it’s important to remember that menopause presents differently in everyone – and so no two people will have the same set of symptoms or benefit from the same treatments.

Dr Christina Jang, a consultant endocrinologist and board member of the Australasian Menopause Society, adds that women on hormone medication can also be affected, especially if they use adhesive skin patches that can slip off with sweat.

To medicate or not medicate

Menopausal hormone therapy (MHT) or hormone replacement therapy (HRT), are common treatments for menopause, spanning a range of medications – including tablets, creams and patches – that address menopausal symptoms. The main types of MHT and HRT work by stimulating hormones naturally produced by the body, such as oestrogen and progesterone.

“I’m a really big fan of MHT because it’s treating the actual problem instead of having 10 different things for 10 different symptoms, it’s treating the lack of hormone,” says Morton.

Previous studies have shown an association between hormone therapy and breast cancer, but experts say HRT is safe to take.

“MHT does not cause cancer, and in fact, it was found to be protective when you take it according to the way you’re supposed to,” says Morton.

“The key thing is being aware that everyone will need different things as individuals.”

Jang says there are also non-hormonal medications for menopause. Chat to your GP to find the right one for your goals and lifestyle.

Managing menopause in heat

When it comes to managing menopause in hot weather, Morton says much of the advice revolves around general advice for staying cool.

Staying inside where possible, using air conditioning or a fan or keeping ice packs on hand can all help you stay cool, says Jang.

Beyond this, Morton recommends keeping a spare change of clothing in the office or in your car and choosing clothing made from natural materials, like linen and cotton.

For a good night’s sleep, changing one’s sheets might be a necessary – albeit expensive – endeavour. Look for bedding made from materials like bamboo, linen or cotton.

As more workplaces move to recognise menopause, Morton thinks it’s important for people to advocate for greater flexibility. If you’re a manager, she says it’s important to support an employee through menopause.

“It means the person can be comfortable, they can be a lot more productive doing their work at a time or a place that works around their symptoms. It’s a win-win for everybody.”

Avoiding alcohol, which can make some symptoms of menopause worse like hot flushes, is also wise, says Morton. Wine in particular contains ingredients many people are often allergic too, potentially contributing to itchy skin, she says.

Avoiding spicy food, a common trigger of hot flushes, can also help, says Jang, but triggers are different for everyone.

Finally, maintaining a healthy lifestyle through diet and exercise can help keep symptoms at bay, says Morton.

Where to find help and support

As conversations about women’s health and menopause become more common, more help is available. If you’re looking to connect with others on a similar path, you can find online communities in places like Facebook and Reddit.

But greater awareness about menopause also means more misinformation, particularly in places like social media where influencers and companies can market expensive but unnecessary products.

“Women really need to be very wary of what products they choose and their safety profile – whether they have been proven to be safe and effective in clinical trials – it’s really important,” cautions Jang.

“Treatment should always be tailored to the individual, keeping in mind their past medical history, general preferences and what’s suitable for them. That’s a discussion that needs to be had with their doctor,” she says.

The Australasian Menopause Society is another resource with evidence-based information on symptoms and the latest treatments.

Morton also recommends Healthy Hormones, an online community founded by two Australian GPs dedicated to supporting people through menopause.

Finally, Jang recommends The Jean Hailes Foundation which has fact sheets and checklists translated into more than 19 languages.

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