Summer Heat and Menopause

How does one survive and enjoy the summer? Well, I know that menopause is not a disease but sometimes it feels like one. I am currently experiencing hot flashes and night sweats. Ugh!

How does one survive and enjoy the summer? Well, I know that menopause is not a disease but sometimes it feels like one. I am currently experiencing hot flashes and night sweats. Ugh!

How do I survive the heat of summer while going through menopause? I researched menopause on the internet and found some information and tips below: 

  • Try to keep track of when hot flashes happen. Keeping a diary can help. You might be able to use this information to find out what triggers the flashes and then be able to avoid those triggers. I keep a daily food diary and I have observed that when I eat too much sugar, even fresh fruit, that this is a trigger for me. I am mindful of my serving size. I also noticed that if I drink a decaf drink in the evening, it will trigger night sweats. I have switched to herbal tea and it has lessened the night sweats quite a bit.
  • When a hot flash starts, try to go somewhere cool.
  • If night sweats wake you, sleep in a cool room or with a fan on. 
  • Wear a cotton nightgown/nightwear.
  • Use cotton sheets and clothing that lets your skin breathe.  
  • Dress in layers that you can take off if you get too warm.
  • Have a cold drink (water or juice) when a flash is starting.
  • My refrigerator is filled with bottles of water and seltzer water. I enjoy a glass of my ALC Mimosa (seltzer and orange juice)
  • Hydrate, hydrate, hydrate. When you are thirsty, your body has already started to dehydrate. Be sure to drink water - especially on those hot days and if you are exercising.
  • Eat and cook light. I try not to spend too much time in the kitchen because it heats up the house. I cook all my meals for the week on a Saturday or Sunday. I make double batches so I have enough entrees for another meal during the week and plenty to store in the freezer just to be reheated when needed.

I hope that this information is helpful to you! If you don't suffer from hot flashes or night sweats, the above information might still be helpful to you to get you through the heat of the summer. Keep cool and keep in touch at

Weekly Menu

Sunday and Wednesday: whole grain pasta with fresh sauteed veggies.

Tuesday and Thursday: ground turkey and eggplant skillet (recipe below)

Monday and Friday: baked turkey sausage with sauteed onion and peppers

Saturday: turkey dogs on a whole grain bun

Remember; simple and quick meals are the best! Make a double batch for another meal.  

Ground Turkey and Eggplant Skillet

(Skillet della carne tacchino/ pollo e della melanzana)


Serving size: 1 cup

1 lb ground turkey/chicken

1 clove garlic, minced

1 eggplant, peeled and cubed

1 green pepper, sliced

1 onion, sliced

2 cups tomatoes

1 cup tomato sauce 

1/2 tsp salt

Dash of pepper

1 tsp basil

1/2 tsp oregano

1 cup brown rice, cooked


In a large skillet brown ground turkey/chicken and garlic and discard garlic in 1 tbsp olive oil. Drain and place back into the skillet. Add eggplant; stir and cook 10 minutes. Add remaining ingredients. Cover and simmer 25 minutes, stirring occasionally.  

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No matter what your skin tone is, unless you live in a cave with no sunlight, daily protection with either sunscreen, sunblock or protective clothing can not only protect you from developing sunburns (ouch!) but can significantly reduce your risk of developing skin cancer, particularly the deadliest type called melanoma. In addition, for those of you wanting to keep your youthful looks, daily sunscreen has been shown to reduce the development of wrinkles. A great teacher once told me that the best way to not have wrinkles is not to get them in the first place (think of how much money you can save on useless creams that claim to diminish wrinkles).

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