Women's Health Guidance on Menopause Heat Management and Menstrual Practices

Hot summer temperatures can intensify hot‑flash symptoms for women in perimenopause or menopause. Recommended strategies include staying well‑hydrated, avoiding meals high in refined sugars or large evening portions, and choosing a balanced diet of vegetables, protein and healthy fats. Gradual cooling—such as using lukewarm showers, ventilated spaces, and avoiding overly cold air conditioning—helps moderate sudden temperature spikes. Limiting alcohol, spicy foods and sugary desserts in the evening, as well as establishing a calm, low‑stimulus bedtime routine, can further reduce night‑time disturbances.

Guidance on menstrual care advises against ignoring severe symptoms, neglecting gentle intimate hygiene, and using harsh soaps. Moderate physical activity is encouraged, while intense workouts should be reduced if fatigue or pain is present. Swimming is permissible with proper protection, and water does not impede flow. To prevent irritation or infection, pads, tampons and menstrual cups should be changed regularly, chosen for hypoallergenic materials, and handled with thorough hand‑washing. Prolonged use of a single product, overly tight or scented items, and sharing reusable devices are discouraged.