12 Tips to Keep You Cool This Summer – Perimenopause And Hot Flushes 

Written by MJ Feeke, Nutritional Therapist

MJ is a BANT Registered Nutritionist, Nutritional Therapist, Health Coach, Chef, and Certified Breathwork Facilitator with over 25 years of experience in the food industry and over 20 years as a small business owner. She is dedicated to educating and empowering others through nutrition and wellness.

Have you ever felt like your body has turned against you during summer, just as you're trying to relax in the sun, a wave of heat rises from your chest, your skin flushes, and you’re drenched in sweat within seconds? You’re not alone. Perimenopause is a natural phase, but hot flushes during hot weather can feel like adding fuel to the fire. In this article, I’ll share 12 practical tips to help you manage perimenopausal hot flushes, especially during the summer months. Whether you’re facing sleepless nights or mid-day meltdowns, these cooling strategies can help you feel more comfortable, confident, and in control. 

What is perimenopause? 

Perimenopause is the transitional period before menopause when hormone levels, particularly estrogen and progesterone, start to fluctuate. It can begin in your 40s and for some women earlier and last several years, marked by symptoms like irregular periods, mood changes, sleep disturbances, weight changes, and hot flushes. Unlike menopause which is defined by 12 months without a period, perimenopause is a fluctuating rollercoaster, and managing symptoms like hot flushes can be challenging, especially in warmer climates. 

Why do hot flushes happen?

Hot flushes or hot flashes are caused by sudden changes in hormone levels, especially estrogen. These hormonal shifts confuse the body’s internal thermostat, causing a rapid increase in temperature, sweating, and flushing. Triggers vary between women but often include stress, caffeine, alcohol, spicy food, and heat making summer one long trigger season for many women.

Signs and symptoms of perimenopause hot flashes

Hot flashes often strike without warning, a sudden wave of intense heat, typically felt in the chest, neck, and face. Visible redness or flushing of the skin, a rapid heartbeat, and a burst of sweating may accompany them. Some people experience chills after the heat subsides. These episodes can trigger feelings of anxiety or discomfort and, when they happen at night called night sweats, they can disrupt sleep. Over time, the resulting poor sleep and heat-related stress may lead to daytime fatigue and reduced well-being. 

12 cooling tips to beat summer flushes

1. Hydrate smarter 

Hot flushes can leave you dehydrated quickly. Sip cool, not ice-cold water regularly throughout the day. Infuse your water with cucumber, mint, or citrus for a refreshing boost that supports temperature regulation. 

2. Eat for cooling 

Avoid heavy, spicy, or fried foods that raise internal heat. Focus on hydrating, nutrient-dense meals. Think of leafy greens, berries, watermelon, yogurt, chia puddings, and smoothies. Foods rich in phytoestrogens such as flaxseeds and soy can also support hormonal balance. 

3. Dress in layers and natural fabrics

Choose breathable fabrics like cotton, bamboo, and linen. Wear light, loose clothing in layers so you can adjust throughout the day. Avoid synthetic materials that trap heat and moisture. 

4. Cool your sleep environment 

Night sweats can disrupt your rest. Consider a cool bath or shower before bed. Maybe a damp facecloth on your nightstand to cool your forehead or neck if needed. Use a cooling pillow, cotton sheets, and keep a fan or air-conditioning on low. Consider cooling gel pads under your pillow or mattress topper.

5. Use cooling sprays or wipes 

Carry a natural cooling spray made with rosewater or peppermint oil and mist your face, neck, and wrists during the day. You can also use aloe vera wipes or keep face cloths in the fridge for a quick cool-down. 

6. Limit caffeine and alcohol 

Both are common hot flush triggers. If you enjoy your morning coffee, consider switching to iced herbal teas or low-caffeine alternatives such as rooibos. Alcohol can intensify flushes, so go for mocktails or infused sparkling water instead. 

7. Exercise wisely 

Movement is important for hormonal health, but exercising in the heat can backfire. Choose early morning or late evening walks, swim when possible, or opt for indoor yoga or strength training in cooler settings. 

8. Practice calming breathwork 

Stress worsens hot flushes. Try simple breath techniques such as 4-7-8 breathing or alternate nostril breathing to activate your parasympathetic nervous system and calm your internal thermostat. 

9. Track your triggers 

Keep a journal to identify what triggers your flushes, foods, stress, temperature changes, or emotions. Awareness helps you avoid or prepare for them more effectively. 

10. Support your gut and liver 

A healthy gut and liver help process and detoxify excess hormones. Eat plenty of fiber, leafy greens, and cruciferous vegetables like broccoli, and consider working with a nutritionist for targeted support.

11. Say yes to magnesium 

Magnesium helps regulate body temperature and relax the nervous system. Foods like pumpkin seeds, dark chocolate, spinach, and avocados are great sources. A cool magnesium-rich bath or supplement might also help. 

Always consult a qualified professional before starting new supplements. 

12. Celebrate small wins 

Each flush you manage is a win. Don’t underestimate the power of resilience. Track your good days as well as the difficult ones, and remember that this is a phase, not forever. 

Start your journey today 

Perimenopause during summer doesn’t have to feel like a battle against your own body. By implementing these 12 cooling strategies, you can navigate the season with more ease, comfort, and grace. 

If you're ready to feel better and take control of your hormonal health, book a consultation or join one of my seasonal well-being workshops. Together, we’ll find the tools that work for you.

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Read more from MJ Feeke

MJ Feeke, Nutritional Therapist

MJ is a leader in the wellness world who understands the transformative power of positive nutrition and lifestyle medicine. As a busy working woman, mom, wife, and daughter, she deeply relates to the challenges of managing stress and life load, especially for midlife women. MJ is passionate about empowering individuals to reclaim their health and live their best lives.