5 Ways to Stay Cool this Summer

Summer can be a wonderful time to reconnect with nature, socialise outdoors and soak up some well-deserved vitamin D. But for many women navigating menopause or perimenopause, the warmer months can also bring added discomfort—especially when hot flushes and night sweats are already part of daily life.

If you’re looking for practical ways to beat the heat while supporting your hormonal health, these five tips can help you stay cool, calm and comfortable this summer.

 

1. Dress Smart with Light, Breathable Fabrics

Choose loose-fitting clothes made from natural fibres like cotton, linen or bamboo. These materials allow your skin to breathe and help wick moisture away from the body. Light colours also reflect sunlight and help reduce heat absorption—perfect for warm days or restless summer nights.

Top tip: Keep a handheld fan or cooling spray in your bag when you’re out and about. A quick spritz can bring immediate relief when temperatures (or hot flushes) rise.

 

2. Stay Hydrated Throughout the Day

Dehydration can worsen symptoms like fatigue, headaches and hot flushes—so keeping your water intake up is essential. Aim for at least 1.5–2 litres of water daily, and more during heatwaves or after physical activity.

Infuse water with cucumber, mint or berries to make it more enjoyable, or opt for herbal teas served chilled. Peppermint and chamomile may help calm the body and soothe digestion too.

 

3. Support Your Hormonal Health with Promensil

When hormonal changes affect your body’s ability to regulate temperature, it can make summer heat feel even more intense. Adding a natural supplement like Promensil to your daily routine can help ease symptoms such as hot flushes and night sweats.

Promensil Original 30s contains 40mgs of red clover isoflavones (plant-based phytoestrogens) that help balance hormone levels naturally. Taken consistently, it can offer a welcome relief and support your wellbeing throughout the season and beyond. Shop here.

 

4. Create a Cooler Sleep Environment

A good night’s sleep can feel elusive in the heat, especially when hot flushes strike overnight. Try these cooling sleep strategies:

• Use a fan or open windows to increase airflow.
• Switch to lightweight bedding and breathable cotton sheets.
• Keep a cool flannel or ice pack by your bedside.

If night sweats are disrupting your rest, consider taking your Promensil supplement in the evening to help support your body overnight.

 

5. Exercise Early or Late in the Day

Staying active is important for energy, mood and hormone balance—but exercising in the midday heat can be uncomfortable and increase your risk of overheating. Instead, aim for early morning or evening workouts when it’s cooler.

Low-impact movement like walking, swimming, yoga or Pilates can also help manage stress and improve sleep—two key factors in easing menopausal symptoms.

 

With a few thoughtful tweaks to your routine and the support of a natural supplement like Promensil, it’s possible to enjoy everything summer has to offer—without letting the heat hold you back. Stay cool, stay hydrated, and take time for yourself.

Explore the Promensil range here for natural support throughout your menopause journey.