The 7 reasons menopause symptoms are worse in autumn and winter

Some menopause sufferers claim symptoms worsen in the dark, cold autumn and winter months - now an expert's explained why, and what seven things you can do to alleviate it. Over the last two weeks, searches for 'menopause support' and 'menopause support supplements' have both soared by over 5,000 per cent in the UK alone, according to Google search data on Glimpse - a spike aligning with the transition into autumn and hinting a link between the two.

But do menopause symptoms like hot flushes, low mood, itchy skin and muscle or joint pain really get worse into the autumn and winter? Now - as October 18th is World Menopause Day - Josephine Smith, global health retailer Supplement Hub's in-house practitioner has explained the link between worsening symptoms and the seasons and what you can do about it.

She told the Express: "Colder, darker months can indeed intensify menopause symptoms due to hormonal fluctuations, reduced sunlight and seasonal stress.

"As the body naturally produces less serotonin and vitamin D in autumn and winter, certain symptoms can feel much worse.

"Temperature shifts between cold outdoor air and warm indoor heating can also trigger hot flushes and headaches, while central heating at night can make flushes even more uncomfortable. Plus, seasonal stress and routine changes can raise cortisol levels, disrupting hormonal balance further."

Firstly, she claims there are nine common symptoms that may worsen during colder month,s include: Low mood; Sleep disruption; Joint pain; Itchy skin; Hot flushes; Headaches; Anxiety; Brain fog and Heart palpitations.

She adds: "These seasonal shifts can create a perfect storm for women going through menopause.

"Going into autumn is a good time to check in with your body and prioritise getting the support you need.

"Hormone replacement therapy (HRT) is an effective way to navigate the symptoms of menopause by replenishing the hormones that decline during this time.

"However, as we can see from recent Google search data, more and more women are opting for more natural ways of combating the negative symptoms of menopause to avoid side effects."

With this in mind, her seven key tips to help your menopause symptoms lessen are:

1. Winter-proof your diet:

"As the seasons change, it's a great time to focus on warming, nourishing meals that support your body through hormonal shifts. Many menopause-friendly foods are naturally in season now, making them easier to include in your diet.

"I recommend these foods to help manage menopause symptoms:

"Root vegetables, leafy greens and whole grains

- Rich in fibre, phytoestrogens, magnesium and B vitamins

- Help stabilise oestrogen, support mood, energy and sleep

"Lean protein (e.g. in hearty soups or stews)

- Supports hormone balance, maintains muscle mass, boosts immunity

"Oily fish, flaxseeds and chia seeds

- High in omega-3 fatty acids

- Help reduce inflammation and support mood."

2. Keep moving - even when it's cold:

"The shorter days and colder weather can see motivation for exercise hit an all-time low, but regularly moving your body is essential during menopause.

"Staying active supports bone density and joint mobility, both of which can decline due to falling oestrogen levels. Switching to indoor, strengthening activities like pilates, yoga or weight training are great for the cooler months.

"However, if you can, try to take brisk walks in natural daylight too - the fresh air, vitamin D and serotonin boost can make a noticeable difference to both your physical and mental wellbeing. Even a 10 minute walk is enough to do some good and support your menopause symptoms."

3. Support your skin from the inside out:

"Itchy, dry skin is a common menopause symptom - which can be exacerbated by cold, dry air and increased use of central heating. To ease this, stay hydrated, use nourishing topical moisturisers and consider skin vitamins like omega-3 supplements or collagen boosters to improve skin elasticity from the inside."

4. Be mindful of hot flush triggers:

"Central heating, heavier clothing, spicy foods and alcohol consumption can all worsen hot flushes during autumn and winter. To stay more comfortable and reduce the severity of hot flushes, try dressing in breathable layers, keeping rooms well-ventilated and avoiding common triggers in your diet where possible."

5. Create a cosy, sleep-friendly environment:

"Night sweats and disrupted sleep are likely to worsen in heated bedrooms, not making for a peaceful night's sleep. Keep your bedroom cool and well-ventilated, even in autumn and winter, use breathable fabrics and consider magnesium for a higher-quality sleep."

6. Adjust your supplements for the season change:

"It's important for perimenopausal and menopausal women to adjust their targeted vitamin intake to support the changing seasons. If you aren't getting the recommended daily doses from your food, I recommend taking:

"Vitamin D3 for bone health, mood support and immunity (Public Health recommends that women need 400IU daily in autumn and winter, however I'd recommend much higher for optimal health - somewhere in the region of 1,000 IU at least).

"Magnesium - particularly glycinate (women need 270mg daily) - for better sleep

"Calcium (women need 700mg daily in autumn and winter) to maintain bone density as oestrogen declines**. If your diet provides less than 700mg of calcium daily, I recommend adding a gentle calcium citrate supplement paired with vitamin K2 (MK-7, 90-120 µg) to safely direct calcium into bones, where it is needed, during menopause."

7. Prioritise your mental health:

"Shorter days with lower light levels can negatively impact your mood, especially when combined with hormonal changes.

"Schedule time for mental health-boosting activities like journaling, meditation, exercise, solo trips or connecting with friends and family - whatever it takes to fill your cup - to boost your mood and reduce anxiety."