Are Menopause Symptoms Worse in Winter?

While winter allows for more cosy evenings under a blanket with a cuppa, it can also bring some slightly less enjoyable things - particularly when it comes to menopause. 

For example, hot flashes may become cold flashes from menopause in winter, you might notice your skin becomes dry and itchy from the frosty temperatures, and cold sweats from menopause can happen more often in winter. 

But, here at Absolute Collagen, we don’t think menopause is something to fear. So, to help fend off those nuisance symptoms, we explore whether menopause symptoms really do get worse in winter, why that might be, and what you can do to help soothe them. 

Let’s get into it!

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Are menopause symptoms worse in winter?

Yes, for some people menopause symptoms can feel worse in winter.

In fact, while it may seem the opposite, the cold weather in winter can actually worsen symptoms like hot flushes. On the other hand, you may notice a link between menopause and feeling cold all the time, leaving you shivery and chilly even when the heating is on. 

The winter weather can impact anyone’s skin, causing changes to your usual skin texture. But with the menopause already causing dry, sensitive skin, the weather of winter can compound that dryness.

Other menopause symptoms can get worse in winter too. For example, you might notice the following: 

• Your joints are a bit more achy than usual
• You experience low mood
• You find it difficult to fall asleep 
• You struggle to sleep through the night

Why do menopause symptoms get worse in winter?

Well, it’s mostly down to the shorter days, colder weather, and longer nights. 

Less sunlight in the day leads to a decrease in vitamin D, which can cause lower mood in itself, commonly known as seasonal affective disorder (SAD). When you’re already feeling low due to the falling hormone levels – oestrogen and progesterone - that occur during menopause, experiencing SAD on top of this can leave you feeling worse.  

Winter weather is typically very cold and dry and, with less moisture in the air, your skin can become drier and more sensitive. Not only that, but we’re more likely to pop the heating on in winter to stave off the freezing temperatures, which can dry out the air indoors too. 

The cold weather may also mean any already aching or painful joints play up. As people stay indoors more to avoid the frost of winter, physical activities like a walk or brisk morning jog tend to get put on the back burner. Less movement can actually worsen achy limbs and joints as they become stiff, with muscles getting weaker too.

How to manage menopause symptoms in winter

Knowing menopause symptoms may be worse in winter and discovering why is one thing, but what can we do to help ourselves feel that bit better during the chillier months? 

Well, there are plenty of ways to help manage your symptoms, all from the comfort of your own home:

1. Follow a sleep routine

A good bit of shut eye is important for concentration, energy, overall health, and it’s also good for managing menopause symptoms. 

But how can we sleep well when hot and cold flashes from menopause are leaving us shivery and sweating in bed? Well, following a sleep routine can help prep your brain for bed, leading to deeper, fuller, more refreshing rest. 

To do this, try these simple steps: 

1. Stay away from electronic devices at least half an hour before bed. Instead of phones, why not try reading a chapter of a book to help you feel relaxed. 
2. Set your bedroom up for sleep by turning the heating to a temperature you’re comfortable with. You might find that between 15°C and 19°C offers the most comfort, just don’t be tempted to set it too high, as this can increase the risk of midsleep wake up calls. 
3. Take a moment to unwind. You could sit on the edge of your bed and practice deep, purposeful breathing, or give some muscle relaxing stretches a go – whatever helps soothe you. 

2. Visit your friends

If your menopause symptoms feel worse in winter and you find yourself experiencing a lower mood, then you may feel like simply staying indoors to avoid it. 

However, when you’re feeling low, it’s important not to isolate yourself. While it might feel easier in the moment to keep your comfies on and do another binge watch, it can make you feel worse in the long run. 

Instead, try making a trip to see friends or family, a bit of quality time with those we love works wonders on mood. If something is bothering you, then a chat and a brew with your friends can help you de-stress. 

When you’re not feeling yourself, keeping up with exercise can also be tricky, so why not make it a date, and go on a walk with a friend? You can catch up while you get those steps in. 

3. Eat healthily

Eating healthy, full meals is crucial for managing menopause symptoms (and overall health) all year round, but it’s even more important in the colder months. 

If your menopause symptoms feel worse in winter, it can be tempting to stick to easy-to-cook foods or even order a takeaway. A good, nutritious, filling meal not only helps you keep warm when your body temp lowers and cold feet from menopause kicks in, but it also keeps us healthy and energised. 

Try to eat more whole grains like brown rice, oats, and whole wheat bread, as they contain plenty of fibre and vitamin B. Healthy fats help to give you energy, so turn to the likes of salmon, chicken breast, or turkey. Of course, don’t forget to get plenty of fruits and vegetables too!

4. Stay active

We know the last thing you want to do when it’s cold outside is head to the gym or go for a jog, but staying active helps soothe aching joints from the menopause. 

Instead of going outside, why not try a few indoor exercises? Yoga can help improve your strength and balance, while some gentle Pilates are great for any achy limbs. 

If you do notice your limb or joint pain has gotten worse, then try out these simple stretches to help soothe the area:

1. Head turn: Take a seat, get comfy, and straighten your back. Then, slowly turn your head from side to side, going as far as feels comfortable to you. And that’s it! 
2. Ankle circles: Find a comfortable place to sit and position yourself near the edge of the seat with your feet on the floor. Place one ankle over your knee and gently rotate it, before switching to the other one.
3. Half squat: Stand up and set your feet shoulder-width apart. Next, start to squat down, and stop about half way before rising back up again. If you struggle with balance, you can keep your hands on your knees or place your arms out in front of you.

Can collagen supplements help with menopause symptoms in winter?

We’d be remiss if we didn’t take the time to talk about how collagen can help alleviate menopause symptoms in winter. After all, this is an Absolute Collagen blog!

So, our body naturally produces collagen to strengthen our nails, joints, skin, and hair. However, around the age of 25 this natural production of collagen starts to deplete. As we age and we reach menopause, those levels drop even more. Since collagen is the main building block of skin, you may start to notice an increase in fine lines and wrinkles as levels deplete. 

But how can collagen supplements help? Well, our Absoluters explain it best, as 100% of users in our clinical trial saw an improvement to the visibility of fine lines and wrinkles after 12 weeks of taking our daily collagen sachets. 

What’s more, our collagen sachets contain a healthy dose of vitamin C as well! Not only can this give you a much needed energy boost in the colder months, but it can also help you with motivation to go out for a bit of socialising or even a spot of exercise!

Looking for more top tips on managing menopause? You can find advice for caring for your hair during menopause, as well as how to look after your skin in your 50s over on our blog.