Keep Your Cool This Summer: Perimenopause-Friendly Tips for Staying Balanced, Calm, and Comfortable
Keep Your Cool This Summer: Natural Relief for Perimenopause Heat, Irritability, and Night Sweats
If you’re in perimenopause or a woman who is 40+, summer heat can feel relentless. Hot flashes, night sweats, mood swings, and poor sleep can all intensify as temperatures rise, leaving you feeling exhausted and irritable.
Here in Western Colorado, it’s been 95 degrees or hotter since the beginning of June. For many of us, the combination of perimenopause and summer heat feels like turning up the dial on every symptom. But the good news is, you can support your body with gentle, natural strategies that help you stay cool, calm, and more comfortable.
In this post, I’m sharing real-life ways to feel better in your body this summer, from cooling foods and hydration tips to calming rituals, movement, and sleep support.
1. Cooling Foods for Perimenopause: What to Eat and What to Avoid
If you're wondering what to eat during perimenopause to reduce hot flashes, you’re not alone. Some foods increase internal heat while others help your body cool down.
Cooling foods to enjoy:
Cucumbers, watermelon, berries, and fresh mint
Leafy greens such as romaine, spinach, and Swiss chard
Coconut water and unsweetened aloe vera juice
Lightly steamed vegetables
Iced herbal teas like peppermint, hibiscus, and chamomile
This is the season for smoothies and salads. So many people kick off the year with a “New Year, new you” smoothie and salad plan, but in January, your body craves warmth, grounding, and comfort to counter the cold. Summer is when your body naturally leans toward lighter, hydrating foods. When it’s 95 degrees outside, like it has been here in Western Colorado since early June, juicy fruits and crisp vegetables actually support your system and help reduce internal heat.
Foods to limit that may trigger heat or irritability:
Spicy foods
Alcohol, especially red wine
Caffeine
Fried or greasy meals
Sugary processed snacks
Try this: Make a smoothie with frozen berries, cucumber, mint, and coconut water for a refreshing, blood-sugar-friendly treat.
2. Gentle Movement and Cooling Breathwork
High-intensity workouts in hot weather can leave you feeling depleted. If you’re already experiencing heat sensitivity, shift toward movement that cools and calms the body.
Cooling movement options:
Morning or evening walks in the shade
Gentle or restorative yoga
Swimming or water-based exercise
Light stretching or dancing at home
Cooling breath technique: Sitali Breath
Inhale slowly through a curled tongue or pursed lips
Exhale through the nose
Repeat for one to two minutes
Sitali breath reduces body heat, supports the nervous system, and can ease irritability during hormone fluctuations.
3. Hydration for Perimenopause: What Really Helps
Staying hydrated is essential for hormonal balance and overall well-being. However, drinking ice-cold beverages all day may weaken digestion or increase bloating for some people.
Hydration strategies that support your system:
Sip room-temperature or lightly chilled water throughout the day
Infuse your water with cucumber, lime, mint, or berries
Include hydrating foods like zucchini, melon, celery, and citrus
Drink coconut water without added sugar for natural electrolytes
Instead of reaching for a tall iced coffee, try sipping herbal tea over ice to stay balanced and hydrated.
4. How to Reduce Irritability in Perimenopause
Hormonal fluctuations and summer heat can shorten your fuse. If you feel more reactive or on edge, you're not alone. The good news is that small calming rituals can make a big difference.
Simple practices to stay steady:
Take a pause in a cool, quiet space
Use essential oils such as lavender or vetiver to ground and calm
Practice 4-7-8 breathing to regulate the nervous system
Rub a calming lotion into your hands while taking slow breaths
Avoid skipping meals to prevent blood sugar crashes
Checking in with your body regularly and honoring what it needs—whether that’s food, water, rest, or space—can help reduce mood swings and mental fatigue.
5. Better Sleep During Summer with Night Sweats and Hot Flashes
Disrupted sleep is a common complaint during perimenopause. Add summer heat and it can become a nightly battle. These tips can help you sleep cooler and deeper.
Ways to support restful sleep:
Choose lightweight, breathable bedding such as cotton or bamboo
Keep a fan near the bed or use a cooling pad under your sheets
Use a frozen rice sock or ice pack near your feet at bedtime
Take a lukewarm shower before bed to lower core temperature
Avoid alcohol or heavy meals within a few hours of sleep
A short, consistent bedtime routine can also help calm your mind and signal your body that it’s time to rest.
Final Thoughts
Perimenopause in the summer can feel like a perfect storm of heat, hormone shifts, and emotional ups and downs. But with the right rhythms and a few cooling practices, you can feel more at ease in your body.
Focus on what helps you feel nourished and grounded. Start with one small shift—a cooling breakfast, an evening walk, a few deep breaths—and build from there.
Want more natural perimenopause support?
Subscribe to my newsletter for seasonal tips, recipes, and routines to help you feel more like yourself again. You’ll get first access to events, programs, and ideas to support your health—without guilt, shame, or overwhelm.
