Midlife swelling? Survival tips for when menopause meets summer

Hot mess in a heatwave? Swelling body this summer? We hear you. From sausage fingers to sweaty... everything... here's how to stay in control the best you can.

Midlife in summer hits differently. You're already dealing with hot flushes, random aches and pains, and a body that can't quite decide what it wants from one hour to the next. Then the weather ramps up and suddenly you’re melting into your maxi dress, your rings won’t fit, and your sleep is wrecked. It’s not just you. Summer swelling and menopause are a chaotic double act. Like that drunk couple at a wedding who keep dragging you into a conga line when all you want is to sit quietly and eat cake.

So what’s really going on when the heat hits and your body goes full drama queen? And more importantly, what can you actually do to stop feeling like a bloated, sweaty mess from July to September? (OK, sometimes not August because that would be the school holidays, so we can expect a bit of rain to piss on your parade). Let’s break it down.

Menopause heat sensitivity: why summer makes you feel worse

Oestrogen does a lot of clever things behind the scenes – and one of them is helping your body regulate temperature. When levels start to fall in perimenopause, that thermostat gets a bit glitchy. Suddenly, you’re sweating while your partner’s under a blanket. Or waking up at 3am soaked through like you’ve been swimming in your sleep. Add summer sun to the mix and it’s a full-body betrayal.

Your blood vessels dilate to help you cool down, which sounds helpful until you realise it means fluid starts leaking into surrounding tissues. That’s when the swelling kicks in – fingers, ankles, face – anywhere gravity can get a foothold. And because midlife hormones also affect how your body manages salt and water, the result is less ‘glow’ and more ‘puffy and irritable’.

Swollen fingers and puffy feet in summer? Here's why

Hello, sausage fingers! Cute ones. Not.

Ever tried to take your rings off in a heatwave and felt like you might need the jaws of life? Welcome to the glamorous world of heat-induced fluid retention. Here’s why summer swelling is happening:

• The heat causes blood vessels to expand

• Fluid leaks into your tissues

• Hormones and salt cravings make your body hang on to that fluid

• Sitting still for long periods makes it worse

You’re not imagining it. Your hands, feet, and even your face can swell in the heat. The good news? There are ways to fix it without moving into a walk-in fridge.

What makes menopause swelling worse in summer?

Let’s be honest. Some of the things we naturally reach for in summer are not helping the situation. Here’s what might be making your symptoms worse:

• Not drinking enough water because you feel bloated already. Your body holds on to more fluid when it thinks there’s a drought coming. Hydration actually helps flush out excess water.

• Overdoing salty snacks and processed foods – especially crisps, takeaways and anything that comes in a packet with a long shelf life. They throw your fluid balance off even more.

• That rosé in the garden. It’s dreamy at the time, but alcohol is dehydrating and plays havoc with your body’s temperature regulation. Sad times but too many glasses of Whispering Angel or that chicken wine are killing your summer in menopause. When you add hot weather and midlife hormones, you’ve got a cocktail of sweat, swelling, and rubbish sleep.

• Living in black lycra and synthetic fabrics. They trap heat and make your body work even harder to cool down.

  
  

Now let’s talk solutions...

How to stay cool in menopause: summer survival tips

You don’t need to overhaul your life. A few simple shifts will make a big difference:

💧 Hydrate properly – aim for 2 litres a day, and more if you’re sweating buckets. Herbal teas, iced infusions, and water with fresh mint or cucumber all count. If you're a long way off, you might wee a bit more in the short term but your body quickly adjusts.

🥑 Eat potassium-rich foods – think avocado, leafy greens, bananas, melon, and sweet potatoes. These help balance out sodium and encourage your body to release excess fluid.

🧂 Reduce the salty stuff – especially in the evening, when bloating hits harder and can mess with your sleep.

🧘‍♀️ Move your body regularly – even if it’s just a walk or a dance in the kitchen. Movement helps pump fluid out of your extremities and back into circulation. An early evening walk now the nights are light is perfect. My personal favourite routine in high summer includes either stretching or weights in the morning when it's cooler (but not cool enough for a cardio session to feel appealing) followed by a leisurely walk as the sun starts to go down.

🛁 Magnesium baths – especially if you’re feeling bloated, wired, and can’t sleep. Magnesium helps calm your nervous system, balance fluids, and ease muscle tension. Bonus points for candles and silence. This might seem counter-intuitive but your body cools down faster as result of warm water.

🧊 Cool your pulse points – wrists, neck, behind your knees. Run them under cool water or use a flannel soaked in cold mint tea for the full spa effect. In the really steamy weather, I keep a spray bottle to hand and spray myself in bed and it feels lush as the water cools you as it evaporates.

🌿 Choose lighter meals – think salads with protein, grilled veggies, and hydrating foods like cucumber and watermelon. Heavy, starchy meals make your body work harder and can increase internal heat. It's not make-believe. We call it the 'thermic affect of food'. If you've ever done a winter fast and felt freezing, that's your answer.

Best clothes for hot flushes and summer sweats

Ditch the black leggings. Go for breathable fabrics like cotton, bamboo, or linen. These are much more readily available these days. Floaty dresses, loose vests, or even a sports bra and sarong situation at home are all fair game.

If sleep is suffering, try a cooling pillow, cotton sheets, and ditch the duvet for a lightweight throw. No shame in sleeping semi-nude with an ice pack. You do what you need to do.

Your menopause summer survival plan starts now

Summer doesn’t have to feel like a personal attack. With a few smart tweaks, you can go from flustered and frazzled to cool, calm and maybe even enjoying yourself again.

Try one or two things from this list and notice what shifts. This isn’t about perfection. It’s about feeling just a bit better, a bit more in control – even when the weather’s working against you.

Need help figuring out what works for your midlife body? That’s what I’m here for. From personalised nutrition support to practical tips for handling the menopause madness, I’ve got you. It's worth noting that, if you're feeling out of control with your weight or your flushes anyway, this will feel worse in the warmer months. You already know summer pours petrol on that fire. The flip side is that now is a very excellent place to start tackling this. I promise I won't make you to things to increase the heat! There are only benefits.

Want to feel less hot mess, more hot girl summer? Let's work together on a personal plan. From one-off strategy sessions for women who want just a bit of direction through to my 12-week signature programme, we’ll figure it out together. You can find out more about my programmes here. If you want to ease yourself into my world, I really recommend you start with my book Everything They Told You About Menopause Weight Loss Is Wrong. It's about everything menopause and not just your weight. You can get your copy here.