EmpowerHER: Thriving Through Menopause in the Summer Heat

Menopause us a natural phase in which a woman's life, but dealing with it's symptoms , especially during the summer can be challenging. From hot flashes and mood swings to weight gain and migraines, the combination if menopause and summer heat can feel overwhelming. However, by incorporating certain strategies, as women we can only manage these symptoms, but also enjoy the summer season with confidence and vitality.

As a certified Menopause Coaching Specialist, here are 10 helpful tips to keeping oneself confidence and cool during the summer months, whether you are experiencing peri-menopause or menopause:

1. Stay Hydrated: Drinking plenty of water throughout the day helps regulate your body temperature and reduces the severity of hot flashes. Aim for at least eight glasses of water daily.

2. Dress in Layers: Wear light, breathable fabrics like cotton and linen. Layering allows you to adjust your clothing and stay comfortable as your body temperature fluctuates.

3. Cool Down Quickly: Carry a portable fan or cooling mist spray to use when you are feeling a hot flash coming on. Cold packs and cooling towels can also provide immediate relief.

4. Mindful Eating - Incorporating more fruits and vegetables into your diet. Food rich in phytoestrogen , like flaxseeds and soy, can help balance hormones.

5. Exercise Regularly: Engage in light to moderate exercise such as walking, swimming or yoga. Exercise helps manage weight, improves mood and reduces the frequency of hot flashes.

6. Manage Stress: Practice mindfulness, meditation or deep-breathing exercises to keep stress levels in check. Lowering stress can help stabilize mood swings and reduce migraines.

7. Get Adequate Sleep: Create a cool, dark and quiet sleeping environment. Establish a regular sleep routine to improve sleep quality.

8. Avoid Triggers: Identify and avoid foods and drinks that trigger hot flashes, such as spicy foods, caffeine and alcohol.

9. Supplements - Consider natural supplements like black cohosh, evening primrose oil and magnesium, of course always consult with your healthcare provider first.

10. Stay Social - Engage in social activities and connect with friends and family. Social support can boost your mood and overall well-being.

If you are looking for a refreshing and nutritious treat that can help manage hot flashes, try this Cool Down Smoothie. Two of this smoothies ingredients flaxseed and chia seeds are rich in omega-3 fatty acids , which helps balance hormones and reduces inflammation - Enjoy !

Cool-Down Smoothie Recipe

• 1 cup of cold water or coconut water

• 1 cup of frozen mixed berries

• 1 banana

• 1 tablespoon ground flaxseed

• 1 tablespoon chia seed

• 1 cup of baby spinach

• '1 teaspoon maca powder

• 1 cup of ice cubes

• Blend all ingredients until smooth and enjoy this delicious and cooling drink.
  

Embrace this summer with confidence and resilience, knowing that with the right strategies , you can handle peri-menopause or menopause and enjoy the sunny days ahead.

Empower yourself to thrive and shine through every seasons of life.