8 Things That Every Menopausal Woman Should Do This Summer

Patient Expert
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With a new season comes new routines and adjustments to the elements—especially for women going through menopause. Follow these tips to prepare for (and enjoy!) the summer.

Buy and use new sunscreen

Be sure to check out the Environmental Working Group’s Sunscreen Hall of Shame. The group warns of potential health consequences from using spray sunscreens, SPF values above 50 and products with oxybenzone or retinyl palmitate. The group lists sunscreens by name to avoid.

Try using moisturizer with SPF

You can help protect your face and body from damage from harsh summer rays through using a moisturizer with an SPF built in. Again, check with the Environmental Working Group who has rated moisturizers with SPF for health safety.

Eat more produce

Been thinking that you wanted to add more produce to your diet? Now’s the best time to do so since many wonderful types of produce – tomatoes! peaches! eggplant! zucchini! green beans! cherries! – are in season. A diet that’s rich in produce has been linked to many benefits, including lower risk of some chronic diseases such as Alzheimer’s and cancer.

Eat local

Summer is a great time to start eating local since you’re probably in close proximity to a farmer’s market or sign up for a community-agriculture share. This food tends to be more flavorful and nutritious since it was more recently harvested.  You also support your local economy and help the environment.

Start grilling

Women increasingly are getting into grilling, so try taking over the tongs yourself! Try to plan a healthy menu, such as skinless chicken, turkey breast or fish as well as vegetables and fruits. Avoid red meats and processed meats because they increase the risk for cancer. Also trim the fat, use marinade and don’t char meat to lower cancer risk.

Exercise outdoors

Better weather increases the opportunities – and desire – to get outside.  And it may give you a better workout than what you get at the gym. For example, a small study found that cyclists exerted more power and had higher heart rates when riding outdoors than those who cycled indoors.


Gardening is considered “moderate cardiovascular exercise” by the Centers for Disease Control and Prevention. Studies also have found that gardeners have a lower risk for osteoporosis and diabetes. In addition, gardeners have been found to be more engaged in life, enjoy better sleep and have better sex lives.

Try something new while outdoors

Novel experiences help you learn new things and build your brain power, thus helping protect against conditions like dementia. So take advantage of the warm weather and try new things, such as kayaking, geocaching, golfing or camping.