NAVIGATING HEAT EXPOSURE AND HOW MENOPAUSE CAN MAKE YOU HOTTER (not in a good way!)

Menopause is a significant transition in a woman's life, marked by the end of menstrual cycles and a decline in reproductive hormones. This natural process typically occurs in a woman's late 40s or early 50s and can bring about various symptoms, including hot flushes, night sweats, and mood changes.

These issues can be particularly challenging when combined with heat exposure and the potential complications of hyponatremia, especially when antidepressants are part of the treatment regimen. Let’s take a look into these interconnected issues and explore ways to manage them effectively.

Menopause and Heat Exposure

During menopause, and as we age, the body's ability to regulate temperature can become less efficient, leading to an increased susceptibility to heat. This sensitivity can exacerbate common menopausal symptoms such as hot flashes and night sweats, making daily life uncomfortable and potentially impacting sleep quality and overall well-being.

Tips for Managing Heat During Menopause:

1. Stay Hydrated: Drinking plenty of water helps to regulate body temperature and prevent dehydration. It’s important to sip water rather than gulp it as a sudden intake of too much water can affect your electrolyte balance leading to a wide range of physical and cognitive issues.
   
   
2. Use Cooling Devices: Fans, air conditioning, and cooling towels can provide immediate relief. Cool the body down rapidly applying a cold, wrapped pack to the back of the neck, the groin and the armpits.
   
   
3. Adjust Your Environment: Keep your living and working spaces cool, especially during hot weather. In the UK our homes aren’t built for heat so a fan is essential. If it’s hotter outside keep windows and curtains closed with lights and minimal electrical devices. If you usually sleep in a loft conversion, consider sleeping on a different floor in your home.
   
   
4. Eating & Drinking Right: What you eat can support your hydration. Watery foods such as lettuce, cucumber, courgette and strawberries are great. Bananas, milk, broth and leafy green veg are your best bet to rehydrate. Take a electrolyte or rehydrating sports drink to get your mineral balance back in check. Avoid dehydrating food and drink including alcohol, caffeine and fast foods.

Avoiding Over Exposure

We’re so unused to dealing with extreme heat in the UK that many of us ‘carry on as usual’ which can be detrimental to our health. When it’s super-hot here are few things we might consider adjusting.

1. Check Weather Apps Before Going Out: to see when the heat will be at it’s peak. This is often 11am-3pm but can be later in the day so stay aware. Avoid direct exposure during this time
   
   
2. Avoid Outside Activity: exercise or extreme sports during peak times. If it can’t be avoided ensure you take on plenty of water, before, during and after.
   
   
3. Dress Appropriately: Wear light coloured, breathable clothing to stay cool. Cotton is your best bet; natural fibres should be your first choice. Loose fitting is always better. Keep your head covered to avoid
   
   
4. Drive Cool: If you have to drive, and you can't avoid the sun shining through the window, put on your air conditioning and keep sipping water. If you can cover your skin do. We're not used to driving in heat and our body's can't cope with it.

Medications That Can Affect Your Hydration Levels

Several types of medications can influence your hydration levels by affecting fluid balance, sodium levels, or the body's ability to retain or expel water. Here are some common categories of medications that can impact hydration:

1. Antidepressants: Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can lead to hyponatremia, a condition where low sodium levels in the blood cause water retention and disrupt the body’s fluid balance.
   
   
2. Diuretics: Often prescribed for high blood pressure and heart failure, diuretics increase urine output, which can lead to dehydration if fluid intake is not adequately maintained. Examples include furosemide (Lasix) and hydrochlorothiazide.
   
   
3. Antipsychotics: Some antipsychotic medications can lead to increased thirst and altered fluid balance, contributing to hydration issues. Examples include clozapine and olanzapine.
   
   
4. Laxatives: Used to relieve constipation, laxatives can cause dehydration by increasing fluid loss through bowel movements. Overuse of laxatives can be particularly dehydrating.
   
   
5. Chemotherapy Drugs: Certain chemotherapy treatments can cause nausea, vomiting, and diarrohea, leading to significant fluid loss and dehydration.
   
   
6. Antihistamines: While primarily used to treat allergies, some antihistamines have a drying effect on mucous membranes, which can contribute to mild dehydration.
   
   
7. Blood Pressure Medications: ACE inhibitors and angiotensin II receptor blockers (ARBs) can cause changes in potassium levels, which can indirectly affect hydration status.
   
   
8. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): NSAIDs like ibuprofen and naproxen can affect kidney function and alter fluid balance, potentially leading to dehydration.

Understanding how these medications can influence your hydration levels is crucial for maintaining proper fluid balance and overall health. Always discuss with your healthcare provider any concerns you have about your medications and their side effects, especially if you notice signs of dehydration or fluid imbalance.

Understanding Hyponatremia – Low Sodium

Hyponatremia is a condition characterized by abnormally low levels of sodium in the blood. Sodium is essential for maintaining fluid balance, nerve function, and muscle contractions. When sodium levels drop too low, it can lead to symptoms such as headache, nausea, confusion, seizures, and in severe cases, coma.

Causes of Hyponatremia in Menopause:

1. Medication Side Effects: Antidepressants can influence the balance of sodium and water in the body.
   
   
2. Increased Water Intake: In an effort to manage heat and hot flashes, some women may drink excessive amounts of water, diluting sodium levels.

Managing Hyponatremia Risk

1. Monitor Fluid Intake: Balance water intake to avoid overhydration. Drink enough to stay hydrated, but not so much that it dilutes your body's sodium levels.
   
   
2. Consult Your Doctor: Regularly review your medications with your healthcare provider to ensure they are still appropriate for your needs and to monitor for potential side effects.
   
   
3. Electrolyte Balance: Consider incorporating electrolyte-rich beverages, especially during hot weather or after significant sweating, to maintain sodium levels.
   
   
4. Dietary Adjustments: Consume a balanced diet that includes adequate sodium, but avoid excessive salt intake which can have other health implications.

Being proactive about your wellbeing during heat waves is the best way to take care of yourself. Chinese medicine always seeks to prevent dis ease rather than manage it. Over exposure to heat can be dangerous and peri/menopause can exacerbate the issue.

Many women find their ability to tolerate heat drop during peri/menopause. We have a heightened sensitivity to heat and the risk of hyponatremia from a range of medications but particularly anti-depressants. I hope this article goes some way to explaining why and gives you some practical strategies to manage heat and fluid balance.

References:

1. North American Menopause Society (NAMS): "Menopause Symptoms: Hot Flashes and Night Sweats." NAMS.
2. Mayo Clinic: "Antidepressants: Selecting one that's right for you." Mayo Clinic.
3. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): "Hyponatremia." NIDDK.
4. Centers for Disease Control and Prevention (CDC): "Extreme Heat and Your Health." CDC.

This blog is intended for informational purposes only and should not be considered medical advice. Always consult your healthcare provider for personal medical advice and treatment options.

About Jo Darling MBAcC Lic Acu, Founder Menopoised®

Jo Darling is an acclaimed Chinese medicine practitioner and retreat leader, with expertise in women’s natural health and the founder of Menopoised® She’s passionate about helping women transition through menopause, whether natural or medically induced and is an experienced oncology acupuncturist.

Jo’s mission is to empower women to live healthier, happier lives sharing her 15 years of clinical experience harnessing the ancient wisdom of traditional Chinese medicine. She successfully works with patients to support them with mental and physical health imbalances from hot flushes to anxiety, low mood or low energy, migraines, insomnia and much more.

Jo integrates a range of Chinese medical techniques including acupuncture, gua sha, moxibustion and offers lifestyle advice (yang sheng) to help women help themselves. She offers both in person and remote treatment incorporating the use of essential oils to activate specific acupuncture points.

Jo Darling Wellness Retreats

Jo runs Chinese medicine retreats in the UK and abroad. Rooted in the principle of the Chinese clock, (when we do the right thing at the right time 1 day can seem like 3) Jo curates your stays to make the most of the energy of the day and season. Making selfcare effortless and lasting.

Her workshops are designed to make Chinese medicine a joy to embody, teaching selfcare tools to inspire you to take care of yourself. Enjoy gentle movement practices, acupuncture treatments, wonderful food and exquisite locations.

Spanish Wellness Retreat, Andalucia May 2024

Rest, restore and revitalise in the magical mountains, waterfalls and sunshine of Andalucia, Spain.

During our time together I’ll introduce you to the theory of the ‘Chinese Clock’ which explains that each organ has peak energy at a specific time of day. I’ll show you how to harness this energy to optimise your wellbeing.

We’ll live and breathe the concept through a series of workshops, gentle movement practices and acupuncture treatments to help you take care of yourself. With lots of spare time in between to enjoy the wonderful food, sunshine, pool and caves of our magical luxury retreat. More info here.

About Bazi Health Readings With Jo

Jo offers Bazi (chinese astrology) health readings to help you to understand yourself better. Through a reading with her you can find out what aspects of your health, mental and physical need more support and find out how to harness your strengths to help you feel better.

What you’ll get from a reading:

* Empower yourself with greater self knowledge

* Understand you physical, emotional and mental potential

* Recognise and hone your strengths

* Learn how to support your health weaknesses

If you’d like to find out more about a Bazi health reading with Jo click here.

How Jo’s Cancer Patients Changed Her Life

Her work with cancer patients, helping to reduce the side effects of chemotherapy, radiotherapy and hormonal treatment has been life changing not just for her patients but also for her.

She noticed her cancer patients often experienced immediate and intense menopause symptoms (as a side effect of their treatment) and for some their hot flushes were so overwhelming they couldn’t even drive to her clinic. Menopausal herself and rocked by her best friend’s cancer diagnosis she decided enough was enough.

Jo says:

“I looked around for effective natural solutions, aligned with my principles and ethos that I could recommend to my patients. What I found was nothing. At least nothing that was proven to be effective that women could use at home and get the same effects as seeing an acupuncturist.

That’s when I took things into my own hands and created Menopoised®. Effective, natural, side-effect free and beautiful to boot. Because, quite frankly why shouldn’t products for menopausal women look and feel gorgeous!”

Armed with her extensive knowledge, practise-based evidence and expertise in Chinese Medicine she set about creating beautiful, effective products herself under the brand name Menopoised®.

Menopoised® Products

The Menopoised Menopause Magnet

For when your menopause is too hot to handle, helps get your cool back naturally. Each box contains four ready-to-wear magnets and 24 replacement plasters. Fast-acting, wear anytime and side effect free.  Read our FAQs here.

Embrace Cool, Find Calm, Be Collected Aromatherapy Rollerballs

When your menopause is getting you down, our aromatherapy pulse point oils help you Embrace Cool, Find Calm and Be Collected. Each intuitive and thoughtful blend is formulated to harness the natural healing principles of Chinese medicine.

Let the oils ancient botanical wisdom take care of you. Set of 3 x 10ml pulse point essential aromatherapy oils.

Embrace Cool releases the natural essences of wise Clary Sage, calming and balancing Geranium, refreshing Lemon and Cooling Peppermint to help take the edge off those moments of feeling overwhelmed and overheated.

Find Calm with delightful and luxurious Neroli to float you to cloud nine, whilst Lavender calms, Patchouli soothes and Ylang Ylang relaxes. A welcome moment of peace when you need it most.

Be Collected is a clearing blend that releases the natural essences of Rosemary to help you keep it all together along with cool Peppermint and woody Cypress, for those times when you need to be on the top of your game.

Cool & Calm Aromatherapy Cream

This luxurious Cool and Calm cream blends pure essential oils to calm the mind, balance the hormones and cool you down when you’re feeling the heat.

When your temperature’s rising Rose Geranium supports hormonal balance and cooling Peppermint brings a breath of fresh air and clarity. Woody Frankincense instills a sense of peace whilst Lavender’s relaxing properties infuse calm. Wise and cool Clary Sage helps to calm the nerves, with an affinity for hormonal health.

Beautifully blended to nourish and restore this Cool and Calm cream harnesses the richly moisturising properties of cocoa and shea butters to help rehydrate and protect tired skin.

Jo Darling

Please Note

The information on our site is not a substitute for medical advice or treatment for specific medical conditions. If you experience any discomfort while using our products, please discontinue use immediately. Do not use our products on broken skin. Please refer to the ‘sensible precautions’ outlined on our packaging and product leaflets. Contact the Menopoised Team on hello@menopoised.co.uk if you need any further advice.