Although perimenopause and menopause occur regardless of the season, some women notice their symptoms seem to worsen in winter. But is it really worse during this time of year?
While winter doesn’t directly worsen perimenopause or menopause, certain climate and lifestyle factors can influence how we experience some of the typical symptoms of this stage... For example:
1. Skin Dryness
One of the most common changes menopause brings is dry skin. As estrogen levels drop, collagen and natural oil production also decrease. In winter, low humidity (from heating) and cold weather can worsen skin dryness for everyone, especially for those of us who already have dry skin, making it even more sensitive and irritated. If we’re already dealing with dryness due to menopause, the cold weather can intensify the feeling of tightness and itchiness.
Tip: Keep your skin hydrated regularly using creams and lotions rich in moisturizers (look for products with ceramides). Try using fragrance-free products to avoid irritation, and, if you find it necessary, you can use humidifiers at home to counteract the dry air caused by heating.
2. Joint Pain
Many women experience joint pain and stiffness during perimenopause and menopause. This is because the drop in estrogen affects bone and cartilage health. In winter, the cold can make muscles and joints tense, worsening stiffness and pain, especially for women who already suffer from arthritis or joint discomfort throughout the year.
Tip: Stay active to prevent your joints from becoming stiff. Activities like walking, yoga, or low-impact exercises can help maintain mobility and relieve pain.
3. Mood Swings and Seasonal Depression
We already know that perimenopause and menopause can cause mood swings, irritability, and, in some cases, depression due to hormonal changes. In winter, the lack of sunlight can worsen these symptoms by reducing serotonin levels, a key neurotransmitter for mood regulation. Additionally, the reduction in vitamin D, common in colder months, can contribute to seasonal depression, known as Seasonal Affective Disorder (SAD).
Tip: Increase your exposure to natural light whenever possible and consider incorporating vitamin D supplements into your diet; if you have questions about this, consult a healthcare professional.
4. Hot Flashes and Night Sweats
Hot flashes and night sweats are some of the most bothersome symptoms of perimenopause and menopause. Although they aren’t directly related to winter, indoor heating can make these episodes feel more intense, especially if the spaces are overheated. The sensation of warmth in a cold environment can be particularly uncomfortable.
Tip: Keep your home cool and well-ventilated. Choose to dress in layers so you can easily remove them if you experience a hot flash. I also recommend using lightweight bedding that allows you to regulate your temperature while sleeping.
5. Weight Gain and Lack of Exercise
In winter, many people reduce their physical activity levels due to the cold weather, which can lead to weight gain. Menopause already brings with it a tendency to gain weight due to a slower metabolism, so staying inactive in winter can aggravate this effect. Inactivity not only contributes to weight gain but also negatively impacts mood and energy levels.
Tip: Maintain an exercise routine, even if you’re confined indoors. Activities like home strength training, dancing, or following online classes can help keep you active, improve your mood, and control your weight.
How to Offset Winter's Effects
While winter can present additional challenges for women in menopause, there are ways to minimize its impact and feel better during this season. From taking care of your skin to staying active, ensuring adequate sunlight exposure, and making small changes can make a big difference in how you manage the symptoms.
Recap:
- Hydrate your skin to combat the dryness of cold air.
- Keep your body moving to relieve joint pain.
- Increase your sunlight exposure or consider taking vitamin D.
- Adjust the temperature in your home to alleviate hot flashes.
- Stick to an exercise routine to counteract the lack of physical activity.
Although winter can influence how you perceive menopausal symptoms, being prepared and adopting healthy habits will help you navigate this stage more comfortably, regardless of the season.