Why Menopause Can Make You Less Tolerant of the Heat
Your hot flashes may be a thing of the past. So why are you still feeling so hot?
Summer used to be my favorite season.
The hotter the better. Heat - even extreme heat - never much bothered me. For example, I’d think nothing of going for a 3-or-4-mile walk when the temperature topped 90 degrees. Sure, I’d sweat - a little. But it felt okay, really.
But ever since menopause it seems that I’ve become less and less tolerant of the heat. I never thought that would/could happen!
And no, it’s not because of hot flashes. I’m finished with those.
Curious, I did a little research on the topic.
Aha, estrogen. The culprit. Again.
(Which brings to mind that song from South Park, Blame Canada. My version: Blame Estrogen.)
It turns out that estrogen affects neurons in the hypothalamus that regulate our body temps. When estrogen declines, we have more difficulty regulating our “thermoneutral zone.” So, the range of comfortable temperatures narrows. Even small increases in temperatures can make you feel much hotter than they once did.
Other changes that menopause - and aging - bring to the heat-tolerance equation: Sweat glands become less responsive…skin blood flow decreases…our thirst mechanism weakens…our cardiovascular system must work harder to dissipate the heat.
Voila!
The heat can feel bad enough, but heat plus humidity? That’s a double whammy. And what we’re suffering through lately in the eastern half of the U.S.. Some parts of recorded temperatures as high as 106 degrees Fahrenheit. (In case you’re curious, that was in Atlantic City, New Jersey, on July 4th.)
Okay then. So now that I’ve established a real link between menopause and heat intolerance, short of holing up indoors with the A/C cranked up high, what else can we do?
Dress accordingly.
Strangely, that doesn’t just mean loose, flowing linens and cottons in lighter colors (although those are good choices).
Studies find that dark, loose-fitting robes (such as those worn by many in the Middle East and North Africa) can have a cooling effect by absorbing heat and then warming the air inside the garment. Sounds strange, I know. But then, that hot air expands and quickly rises, escaping through the top of the garment. The upward flow of air acts like a pump, and draws cooler air from the bottom of the robe.
If you’d rather not dress in a long dark robe, I can’t say I blame you. Instead, try seersucker, an ancient fabric that originated in India in the 1600s. The fabric is woven so that it stands slightly away from your skin, allowing the air to flow. Interesting fact: The name “seersucker” is from a Persian phrase which translates to “milk and sugar,” describing its contrasting smooth and rough textures.
Cover your head.
A hat not only provides shade, but also blocks the sun’s rays, which in turn helps reduce body heat. Extra points for a hat that is lightweight and breathable, which allows air to circulate.
And there’s another reason for a hat - this one is not heat-related: It helps protects your haircolor. The sun’s UV rays act as a bleach, on both dyed and natural hair.
Stay hydrated.
Sweating is your body’s natural way to cool itself, regulating your body’s temperature through the evaporation of water from your skin.
But when you sweat a lot, your overall hydration level is decreased, and you need to make sure to replenish it. If you don’t, you can suffer from dehydration, which leads to many complications.
Why is it so important to stay hydrated? Your brain, your heart, your bones, muscles, kidney, lungs and skin are all made up of water. In fact, up to 78 percent of your body is made of water. Dehydration puts a strain on all parts of your body: it can lead to fatigue, headaches or dizziness; your heart rate can increase, your blood pressure can become low, your breathing rapid, and your skin dry.
Here are a few helpful tips from registered dietitian Kerri Louati, who is the director of nutrition for LifeMD:
Your body will absorb fluids better if you spread out your intake instead of consuming it all at once. While coffee, tea, and other beverages contribute to fluid intake, water should still be your primary source of hydration.
Thirst is one of the body’s built-in hydration alarms, but many people either ignore it or misinterpret it. In some cases, mild dehydration can show up as hunger, causing people to reach for a snack when what they may actually need is fluid.
Your urine can provide valuable information about hydration status. Pale yellow or straw-colored urine is generally associated with adequate hydration, while darker yellow urine may suggest your body needs more fluids.
Hydration doesn’t just come from what you drink. In fact, approximately 20 percent of our daily fluid intake typically comes from food. Fresh fruits and vegetables can make a meaningful contribution to overall hydration, particularly during the summer months. Watermelon, cucumber, strawberries, oranges, celery, lettuce, zucchini and tomatoes are more than 90 percent water.
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Until then, stay healthy, wellthy, and cool.
Wait, One More Thing…
Unfortunately parts of Canada, oftimes cooler than here in the summer, were affected by last weekend’s sttemagnant heat wave as well.
This makes so much sense! I dread summer every year now because I cannot stand the heat. I’m post-menopause so no hot flashes, but it still feels unbearable to me most of the time. I’ve started wearing a hat when I go out and it really does help. But I still look forward to autumn!
Always great suggestions! While it's cooled down a bit here in the East, I'll be better prepared for the next heat wave.