I really thought the heatwave was coming to an end until I saw the forecast for the next few days. My brain fog has been foggier than ever, I have felt more anxious and irritable, and on most days I just wanted to lie on my bed like a beached whale. The most irritating part? Being touched. I mean, I feel hot and bothered, please leave me alone!
But life keeps going, and we all have roles to play. For me, being a mum and an osteopath means I need to be my best self so I can help and be there for others. And that meant I needed to be there for myself first.
Here are some of the things myself and my patients have been struggling with these past few weeks and the ways we've found to work around them.
Achy, Swollen Joints
Heat causes our tissues to swell, and for perimenopausal and menopausal women, whose joints are already more sensitive due to dropping oestrogen levels, this can feel like a personal attack. Knees, hands and ankles seem to throb more than usual, and stiffness can creep in even without much activity.
My tip: Pop a cool pack on the affected area for 10-15 minutes, but don't stop there, gentle movement is key. Sitting still actually makes swelling worse. A slow walk, some easy stretches, or even pottering around the house keeps circulation moving and helps flush out that inflammatory build-up. Think ‘move it to lose it,’ not ‘rest it away.’
Brain Fog
If your brain fog has felt worse than usual this week, you are not imagining it. Heat accelerates dehydration, and dehydration is one of the biggest amplifiers of menopausal brain fog. Even mild fluid loss affects concentration, memory and mental clarity.
My tip: Don't just drink water, top up your electrolytes too. Water alone can leave you feeling flat if you're not replacing the sodium, potassium and magnesium you're losing through sweat. A pinch of good quality salt with a big squish of half a lime, an electrolyte sachet, or naturally hydrating foods like cucumber and watermelon can make a noticeable difference within a day or two.
© Michael Stuart-DaleyOverheating and hot flushes
The heatwave doesn't cause hot flushes, but it absolutely intensifies them. When the outside temperature is already high, your body's internal thermostat, which is already unreliable at this stage of life really struggles to cool you down.
My tip: Wear natural fibre clothing. Cotton, linen and bamboo breathe in a way synthetic fabrics simply cannot, and they help sweat evaporate rather than sit against your skin. Stay in the shade whenever you can, and if you're going to be outside, plan it for the cooler parts of the day. Little adjustments like these take a lot of the edge off.
Irritability and Anxiety
This is the one that catches people off guard the most. Heat raises cortisol, disturbs sleep, and on top of hormonal fluctuations, it's no wonder patience feels paper-thin right now. That feeling of "please don't touch me" is real, and it's valid.
My tip: Focus on your breathing. Slow, deep breaths in for four counts, out for six genuinely calm the nervous system and take you out of that fight-or-flight state. It sounds simple, but it works. And practically speaking: postpone the conversations that don't need to happen right now. If a discussion is going to be heavy or emotionally charged, it can wait until you're cooler, calmer and better resourced to deal with it.
© GettyDisturbed Sleep
Struggling to fall or stay asleep in the heat compounds every other symptom on this list. Poor sleep worsens brain fog, heightens irritability, and makes joint pain feel more intense the next day.
My tip: Keep your bedroom as cool and dark as possible, even if that means a fan running all night or a cool damp cloth by the bed. And be kind to yourself if sleep isn't perfect right now, this is a temporary season, not a permanent state.
The bigger picture: Prioritise yourself
If there's one thing I want you to take from this, it's that prioritising yourself isn't selfish, it's necessary. As women, and especially as mothers, carers and professionals, we're often the last on our own list. But you cannot pour from an empty cup, and you certainly cannot be your best self for others if you're depleted, dehydrated and running on empty.
So as the heatwave continues, give yourself permission to rest when your body asks for it, to say ‘not now’ to conversations that can wait, and to make the small adjustments the cool packs, the electrolytes, the natural fabrics, the deep breaths that add up to feeling more like yourself again.
The heatwave will pass. In the meantime, be gentle with yourself. You deserve that same care you give so freely to everyone else.
