How to Have a Hot Girl Summer While in Menopause

“Hot girl summer” has a whole new meaning when it comes to menopause.

🥵Hot flashes in 90º weather!

💦Night sweats soaking through your sheets!

👙Showing off your body & hormone patch at the pool!

👗Wondering if you should or should not wear that short dress!

🤢Seemingly unavoidable body odor!

Can you have a Hot Girl Summer when you’re in menopause??

The answer is YES!

Treat this blog as your giant permission slip to have a great summer, no matter your menopause woes. 

Discover how to stay cool, feel good in your clothes, combat nasty body odor, and get the nutrition and fuel to make the most of your Hot Girl Menopause Summer.

DEALING WITH HOT FLASHES IN THE SWELTERING HEAT

If hot flashes are unbearable this summer, here are some things to try…

Avoid alcohol, caffeine, and spicy foods as much as you can. I know! It’s the season of iced coffees and cocktails by the pool, but these things make hot flashes worse. Try sipping on some mocktails or opt for decaf instead.

Stay hydrated. This goes for everyone in the summer, but especially for menopausal women. Just plain water is great, but electrolyte drink mixes can kick your hydration up a notch.

Wear layers. Outside, it’s 85º, but when you walk into a building, the air conditioning is set to 65º. You have a hot flush followed by a cold flush. 👈These are the times you’ll want layers you can take on and off.

Stay cool when a hot flash comes on.

- Sip on some refreshing iced drinks to cool down
- Keep a spray bottle of water in your purse to mist yourself
- Try a neck fan (I don’t know what I’d do without mine)!
- Keep ice packs in the freezer
- Place a cool, damp towel on your face or neck

Keep night sweats at bay. Try using thin, breathable sheets and pajamas, keep the room temperature cool, sleep with a fan next to you (or keep an overhead fan going), and try putting an ice pack under your pillow when night sweats come on.

NO. MORE. PERIODS.

When I was still a news anchor in NYC, I received this comment:  “Tamsen, knees are not a girl’s best friend at your age. Cover them up, please.” 

Yikes! Today, I could laugh about this viewer having difficulty concentrating on the news just because of my bare knees. But at the time, I took it hard.

So, I started wearing pants and paid extra special attention to the length of my dresses to avoid that kind of comment again. Thankfully, now I wear shorts and dresses without concern for the length, as long as they are comfortable and make me feel confident.

Women get all kinds of messages about what we should and shouldn’t wear at a certain age. But that’s their opinion. So stop worrying about whether an outfit is deemed ‘appropriate for your age’ and wear whatever makes you feel good.

Choose clothes and outfits that accentuate what you love about your body and make you feel comfortable in your skin.

So wear the dresses that go above the knee!

Sport your favorite bikini at the pool (bonus points if you let your hormone patch show)!

Wear that tank top and show off your arms!

Because this summer, the only person you’re trying to please is yourself.

COMBAT BODY ODOR

I don’t know about you, but menopause made my body odor smell different (and worse).

Unfortunately, with all the sweating, changing sense of smell, and declining hormones, body odor changes are bound to happen.

Thankfully, there are solutions!

Here’s how I’ve managed to defeat this foul smell (and how YOU can too):

- Try an underarm scrub like Pit Grit or Pacifica Detox Underarm Scrub to exfoliate, remove bacteria, and reduce odor.
- Choose an aluminum and paraben-free deodorant like Native.
- Keep hot flashes at bay (see above!)
- Stay cool: fans, iced drinks, tank tops, and a cool room can do wonders.

🥤 FEEL & LOOK YOUR BEST WITH MY  HOT GIRL MENOPAUSE SMOOTHIE RECIPE! 🥤

Last but definitely not least, here's my Hot Girl Menopause Smoothie recipe to help you look and feel like your best self this summer! I developed this drink after attending the Institute for Integrative Nutrition, where I received my health coach certification.

Here’s what you’ll need:

- Almond milk – a low-calorie, calcium-rich alternative to dairy (keep your bones healthy)
- Banana – high in potassium and magnesium, this fruit supports your blood pressure and reduces osteoporosis risk
- Blueberries – rich in antioxidants, reduces inflammation, and support brain health
- Vita Greens – a green powder packed with essential vitamins and minerals designed to boost your energy and overall health
- Plant protein – helps maintain muscle mass and support metabolism
- Chia seeds sprouted – high in omega-3s and fiber, aids digestion, and reduces inflammation
- Maca Powder – is said to reduce hot flashes, improve mood, boost energy, and enhance libido
- Sea moss – rich in iodine, supporting thyroid function and metabolism
- Vitamin D – helps with calcium absorption and bone health, reduces the risk of osteoporosis, supports mood regulation, and may improve sleep quality

I hope the rest of your summer is filled with fun, friends, and celebrations WITHOUT the debilitating hot flashes, embarrassing body odor, or constantly worrying about what you can and can’t wear.