Phew! Depending on where you are in the country, you may well have woken up today to predictions of a scorcher. And whilst this is lovely (who doesn’t celebrate sunny days?) getting hot under the collar is uncomfortable and can make us irritable and lethargic. 

Plus, if you’re currently experiencing symptoms of the perimenopause or menopause, add hot flushes and night sweats into the mix, and it’s a very uncomfortable time indeed. 

So, aside from sitting in front of an open freezer door, what can we do to keep cool this summer?

• First up, keeping cool overnight will help us sleep better and wake up feeling refreshed, energised and ready to take on the day. So sleeping in a cool room, either with the windows open or with a fan quietly humming in the background is important. It might feel counterintuitive to sleep in something other than our birthday suits to keep cool, but wearing lightweight pyjamas made from natural fabrics such as cotton, hemp or linen will help to wick away sweat, keeping you cooler. 

PRO TIP - Place a frozen freezer block in front of your electric fan to chill the air that’s reaching you from your fan - helpful overnight and when you’re exercising! 

• When you’re exercising, if you can, choose early morning or later in the evening when it’s naturally cooler. Look for workout gear that’s ‘moisture wicking’ too, to help quickly move sweat away from your body. Tie your hair back away from your face and shoulders to help keep you cool.
• If you need to commute, always carry a bottle of chilled water, or even better, freeze a bottle of water overnight to sip from and hold against your pulse points in your wrist to help cool you down. Also consider a handheld manual or battery operated fan. 
• If you’re struggling at work with the heat, you’re experiencing menopause symptoms and you have a manager or HR department you feel comfortable talking to, speak to them about making allowances for menopause symptoms part of the company’s health and safety policy. This means you may be eligible for a better situated workstation (such as near an opening window or air conditioning vent), desk fan and better access to cool drinking water. 
• Layering can also be useful for keeping cool, so try to wear clothing that you can take off in layers during the day as it hots up. Make sure it’s all as natural as possible too, as man made fabrics tend not to be breathable, making us sweat more. 
• It’s super important to stay hydrated, so drink plenty of cool water and also eat fruits with a high water content such as citrus fruits, berries and melons. Iced fruit teas are also great.
• If it’s the weekend or a day off and you’re outside, try to avoid the hottest part of the day (generally between 11am and 3pm but can be as late as 5pm) and stay in the shade. Heat stroke can creep up suddenly, so if you can’t be in the shade, wear a wide brimmed hat to keep your head shielded from the sun.
• And finally - indulge in these ah-mazing Avocado and Strawberry Ices, they’re literally summer in a scoop and less than 100 calories a portion!