How do seasonal changes affect menopause symptoms?

Seasonal changes can significantly impact menopause symptoms. Temperature fluctuations in autumn can trigger hot flashes, reduced daylight affects mood and sleep patterns, and changes in routine can influence physical activity levels and overall well-being.

Why do hot flashes get worse in autumn?

Autumn's variable temperatures and increased use of heating, warm clothing, and hot beverages can trigger hot flashes in women with already disrupted temperature regulation from menopause. The constant temperature changes keep your body guessing.

How can I manage menopause symptoms during Minnesota winters?

Key strategies include dressing in breathable layers, prioritizing morning light exposure, choosing nutrient-dense comfort foods, maintaining indoor exercise routines, and working with healthcare providers for personalized hormone therapy if needed.

How does reduced daylight affect menopause?

Reduced sunlight in autumn affects serotonin (mood-boosting neurotransmitter) and melatonin (sleep hormone) production. This can worsen mood swings and insomnia that many menopausal women already experience.

Menopause & Fall in St. Paul

St. Paul In Autumn

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As the vibrant greens of summer in St. Paul give way to the breathtaking golds and crimsons of fall, we feel a shift. There’s a crispness in the air, a new rhythm to our days, and a subconscious pull toward warmth and comfort. For women navigating perimenopause and menopause, this seasonal change is more than just a visual spectacle; it can profoundly interact with the hormonal transitions already happening within.

At LIVLY Wellness in St. Paul, we believe in a holistic approach to health, one that recognizes how our external environment influences our internal well-being. Let’s explore how the unique character of a St. Paul autumn can impact your menopause experience and how you can harness the season to find balance and comfort.

1. The Cozy Trigger: Temperature Regulation and Hot Flashes

This is perhaps the most immediate connection. As the mercury dips, we naturally crank up the heat, layer on the cozy sweaters, and sip hot apple cider. For a body already struggling with a faulty internal thermostat, these well-intentioned comforts can be a trigger for hot flashes and night sweats.

The St. Paul Factor: Our weather is famously variable. A chilly 40°F morning can turn into a sunny 65°F afternoon. This constant back-and-forth can keep your body guessing, potentially increasing the frequency of temperature dysregulation episodes.

Our LIVLY Tip: Think in layers! Opt for a breathable cotton tank under a cozy cardigan. This allows you to peel off layers easily when a hot flash strikes, whether you’re navigating the skyways downtown or enjoying a walk around Lake Como. Keep your bedroom cool at night with a window cracked open, using layered blankets you can kick off as needed.

2. The Shorter Days: Mood, Sleep, and Melatonin

The reduction in daylight hours is significant here in Minnesota. This decrease in sunlight exposure can directly impact your mood and sleep patterns—two areas already vulnerable during perimenopause and menopause.

Sunlight is crucial for regulating serotonin (a mood-boosting neurotransmitter) and melatonin (the sleep hormone). With less of it, you might feel the pull of the “autumn blues” or experience increased anxiety and fatigue, compounding mood swings caused by hormonal fluctuations. Furthermore, disrupted melatonin production can worsen the insomnia that many menopausal women already face.

Our LIVLY Tip: Prioritize morning light. Try to get outside for a 15-20 minute walk within an hour of waking up. This helps reset your circadian rhythm. Even on a cloudy day, the natural light is beneficial. Consider a dawn simulator alarm clock to gently wake you up as the days grow darker.

3. Comfort Food Cravings vs. Nutritional Needs

Autumn’s cuisine is all about warmth and comfort: hearty pastas, rich soups, and pumpkin-spiced everything. While delicious, these foods are often high in refined carbs, sugar, and unhealthy fats, which can exacerbate inflammation, blood sugar spikes, and weight gain—common concerns during menopause.

Our LIVLY Tip: Reframe “comfort food.” Embrace the season’s harvest of squash, sweet potatoes, apples, and cruciferous vegetables like Brussels sprouts and broccoli. These are packed with fiber, vitamins, and phytoestrogens that can support hormonal balance. A warm bowl of roasted vegetable soup can be just as comforting as a creamy one, but far more supportive for your body.

4. The Shift in Routine and Movement

The motivation to get outside for a walk or bike ride can wane as the weather cools. This decrease in physical activity can impact everything from joint stiffness (which can be hormonally influenced) to weight management and mood stability.

Our LIVLY Tip: Find your indoor sanctuary. Fall is the perfect time to explore a new yoga or Pilates class. These practices are excellent for managing stress, supporting bone health, and maintaining flexibility. At LIVLY Wellness, we can help you create a movement plan that feels good and is sustainable through our Minnesota winters.

5. A Time for Inward Reflection

There’s a reason nature lets go in the fall. It’s a natural time for release and introspection. This seasonal energy can be a powerful ally. Instead of fighting the fatigue or low mood, see if you can gently lean into the urge to slow down. This aligns beautifully with the need to listen to your changing body during menopause.

Our LIVLY Tip: Start a gratitude journal. Each evening, write down one thing your body did for you that day, even if it felt challenging. This practice can build a more compassionate and empowered relationship with yourself during this transition.

Embrace the Season with Support in St. Paul

You don’t have to navigate the interaction of the seasons and your symptoms alone. At LIVLY Wellness, located in the heart of St. Paul, we provide personalized care and support for women in all stages of perimenopause and menopause.

We offer: