Navigating Menopause in the Summer | Emma Neville|

Menopause is challenging enough, but for many women, the summer months can make symptoms feel even tougher to manage. The combination of higher temperatures and humidity often worsens symptoms like night sweats and disrupts sleep, leading to fatigue and added health struggles.

We’re proud to partner with Emma Neville, founder of This Is Me and an accredited Menopause Coach, who shares her expert advice on managing menopause. Emma offers personal stories, practical tips, and her go-to products to help you feel your best this summer.

How Summer Affects Menopause Symptoms

Sleep struggles are common during menopause due to declining oestrogen and progesterone levels. Emma explains that the warmer summer nights can make hot flushes and night sweats more intense, leading to restless nights and insomnia.

Emma’s Tips for a Better Sleep:

Create a calming bedtime routine to relax your mind and body.
Use lavender pillow spray for a soothing scent.
Opt for breathable cotton pyjamas.
Try cooling moisturisers and face masks to lower the skin’s temperature.
Don’t skip a magnesium supplement—it’s Emma’s “non-negotiable” for reducing stress and improving sleep quality.

Hot flushes can also spike during the summer heat because hormonal shifts disrupt your body’s temperature regulation, leading to a more intense and uncomfortable symptom.

Emma’s Cooling Strategies:

Always keep a handheld fan nearby.
Wear lightweight, moisture-wicking clothing.
Take cold showers when possible.
Use a cooling face mist to hydrate and refresh skin.

Summer can also worsen bloating caused by water retention, which fluctuates with hormone levels. Changes in diet, like eating salty or rich foods, plus drinking less water, can increase bloating and gut discomfort.

Emma’s Advice to Beat Bloating:

Eat smaller, more frequent meals.
Avoid spicy foods, especially before bedtime.
Stay hydrated and add electrolytes to your water to maintain essential minerals.

Menopause and Travel

Travel and the menopause can bring on heightened worry and overwhelm for some. Flying may disrupt hormones further, causing sleep issues and extra stress.

Emma shares her menopause must-haves for travelling, which she finds supports her symptoms.

HRT medication: The Most important! Always carry it in your hand luggage and bring extra prescriptions.
Handheld fan: To tackle sudden hot flushes.
ESPA Spa Fresh Face Mist: Keeps your skin cool and hydrated on the plane and by the pool.
SPF 50: Essential for daily protection,
Lightweight skincare: I always pack serums and hydrating moisturisers suited for warmer climates.
ESPA Isotonic Hydra Gel Eye Masks: Perfect for refreshing tired eyes during flights.
Electrolytes: To stay hydrated and replenish vitamins lost while flying.

Helpful Resources & Tools

Menopause can be overwhelming with so much information out there. Emma shares her favourite podcasts, apps, and books that offer support, insight, and comfort.

Podcasts & Apps:

Empower You App — Guided meditations and affirmations to reduce stress.
The Mel Robbins Podcast — Insightful episodes including menopause topics.
Happy Place with Fearne Cotton — Personal stories that inspire.
Feel Better, Live More by Dr. Rangan Chatterjee — Wellness advice for overall wellbeing.