Summer is finally here, time to enjoy warm sunny days and long, lazy evenings. Unfortunately, the summer heat can make menopausal symptoms like hot flushes and night sweats a lot harder to manage. But we don’t want to let menopause ruin your summer! Here we’re sharing our top tips for managing troublesome symptoms when the mercury rises so you can relax and enjoy your summer in style. Hot flushes and night sweats There are many different triggers for hot flushes and hot weather is one of them. During perimenopause, fluctuating levels of oestrogen and progesterone affect the hypothalamus, the temperature regulator in the brain. The hypothalamus becomes much more sensitive to temperature variations during menopause. Warm weather aggravates this, and in a bid to keep us cool the hypothalamus triggers hot flushes and sweating. (It may sound odd that a hot flush will cool you down but the rush of blood to the skin’s surface and sudden sweating are designed to lower the body’s core temperature quickly.) As a result, it can be harder to balance your body temperature when the weather heats up. Stress is also a factor here. Progesterone has a calming effect on the nervous system, modulating the effect of stress hormones like adrenaline. When progesterone levels drop, we become more sensitive to adrenaline which can trigger hot flushes and sweats whenever we are stressed. Keep cool when the temperature rises! Try these tips for managing hot flushes and night sweats this summer:

• Wear layers of clothes made from breathable cotton or bamboo so you can quickly strip off when a flush arrives and wrap up again afterward.
• Minimise caffeine and alcohol – these stimulants are major triggers for flushes.
• Minimise hot spicy foods. Chilli and other spices have a heating effect on the body.
• Drink plenty of water: aim for at least 1.5-2l water a day alongside other drinks like herbal teas.
• Enjoy hydrating foods like watermelon, cucumber, strawberries, and grapes. Make a hydrating smoothie by blending strawberries with coconut water. Coconut water is naturally high in electrolyte minerals that aid hydration.
• Include foods rich in phytoestrogens like chickpeas, ground flaxseeds, miso, and tempeh in your diet. Phytoestrogens (plant forms of oestrogen) can help balance hormonal fluctuations during menopause.
• Enjoy a daily serving of Pura’s Balance collagen blend. Formulated with soy isoflavones and sage that are proven to help with hot flushes, plus KSM-66® Ashwagandha, B-vitamins, and maca to help manage stress, the refreshing raspberry and garden mint flavour formula will help you stay cool no matter what the weather.
• Build relaxation time into your day. Mindfulness, meditation, and deep breathing are all effective ways to build resilience to stress and help your body adapt and cope with the changes of menopause.

Insomnia – Too Hot to Sleep Hot weather can make bedrooms stifling and uncomfortable. Add this to menopausal insomnia and the conditions are ripe for very little sleep. Pura collagen’s Sleep blend is designed to help you drift off into a restorative sleep. The PEPTIPLUS® Bioactive Collagen Peptides® support the health of hair, skin, nails, and connective tissues throughout the body, while the unique blend of amino acids and magnesium relax your nervous system and aid melatonin production. Enjoy a mug of delicious chocolate and salted caramel flavour Sleep before bed and try these tips for a restful night’s sleep:

• Keep your bedroom as cool as possible. The Sleep Foundation recommend an optimum bedroom temperature of 18.3°C. Use a fan to cool the room, and keep curtains and blinds closed to reduce heat build-up during the day.
• Swap screen time for reading or listening to music as part of your bedtime routine. The blue light emitted from screens blocks melatonin production, keeping the brain wakeful and stimulated.
• Avoid caffeine after midday. Caffeine has a half-life of approximately 5 hours (longer, if you are sensitive to it), which means your afternoon coffee can be keeping you awake at bedtime.
• Include at least 2 servings of dark green leafy vegetables every day for their magnesium content. Magnesium relaxes muscles and supports melatonin activity in the brain. Pura’s Balance formula contains 50mg of magnesium per serving and can be safely used alongside Sleep or any of the other Pura blends.

Urinary Tract Infections Good hydration is essential during hot weather to prevent urinary tract infections (UTIs). Not drinking enough water increases the concentration of urine and creates the right conditions for pathogenic bacteria to breed. Women are at greater risk of UTIs during menopause because of alterations in the microbiomes in the gut, vaginal tract, and urinary tract. These communities of beneficial bacteria are influenced by hormonal changes. When oestrogen and progesterone levels drop, this can allow some of the more harmful bacterial species to proliferate and cause problems. Drink at least 1.5l of plain water a day – more in hot weather – to help the bladder to flush out toxins. Be mindful of caffeine intake as tea and coffee have diuretic effects and can irritate the bladder. And be sure to include plenty of colourful fruits and vegetables, fibre-rich pulses, and fermented foods to nourish the friendly microbes in the gut and genitourinary microbiomes. Stay energised and active Daily activity is important for supporting weight balance, bone health, and heart health during menopause. It’s tempting to skip an exercise session when the weather is hot, but it’s better to work out earlier in the day before the heat levels rise rather than miss out altogether. Pura’s Balance blend contains the Bioactive Collagen Peptides® FORTIBONE® to promote bone health and a range of B-vitamins and vitamin C to support energy levels while you exercise. Simply mix the powder with cool water for a refreshing pre- or post-workout drink. Discover how Pura’s range of award-winning collagen formulas can support you during perimenopause and beyond in our blogs:

How Can Collagen Help Ease Menopause Symptoms

How Pura Collagen Can Support Bone Health

Can Menopause Affect Mental Health

And shop the full range of collagen products in the Pura store.