The Menopause Medic Resources

Winter Wellness for Women in Menopause, How to Thrive Through the Darker Months

As temperatures drop and daylight hours shrink, many women notice their menopausal symptoms feel more intense. Mood dips, fatigue, joint pain, dry skin, and disrupted sleep are all common in winter. For those navigating menopause or perimenopause, the season can amplify existing challenges.

Understanding how colder weather and reduced sunlight affect vitamin D levels, sleep patterns, energy, and inflammation can help you support your body and mind through the darker months.

Why winter can worsen menopause symptoms

1. Reduced vitamin D and bone health

Vitamin D is produced when sunlight hits the skin, and deficiency is more common in winter [1]. Low vitamin D is linked with fatigue, muscle weakness, and low mood, and it also plays an important role in bone health. UK guidance advises people consider a vitamin D supplement in the colder months, particularly from October to March [1].

2. Seasonal mood changes

Fewer daylight hours can affect serotonin levels and disrupt circadian rhythm. This can increase the risk of seasonal low mood or Seasonal Affective Disorder (SAD), and may worsen menopause-related anxiety, low mood, or fatigue [2].

3. Cold weather and joint pain

Joint aches and stiffness can increase in perimenopause and menopause. Reduced oestrogen can contribute to inflammation and discomfort, and cold, damp weather can make symptoms feel worse. Gentle movement, stretching, and strength work can support mobility and reduce stiffness [3].

4. Dry skin and hair changes

Central heating, cold air and lower humidity can dry out skin. Many women also notice skin sensitivity changes as hormones shift. Hydration, barrier-supporting moisturisers and omega-3 rich foods may help support comfort [4].

Winter wellness strategies that actually help

Consider vitamin D supplementation during winter months, in line with UK guidance [1].
Build in regular movement, including resistance training and walking, even short sessions count.
Prioritise sleep routines, consistent wake times help stabilise energy.
Eat for stable energy, include protein at meals and focus on fibre-rich foods.
Stay hydrated, dehydration can worsen headaches and hot flushes.
If seasonal low mood is significant, speak to a clinician about light therapy and mental health support [2].

How hormone therapy can help

Menopausal hormone therapy (MHT), also known as HRT, can support stable mood, sleep, and bone health. If symptoms change seasonally, a clinical review can help confirm whether your plan is still right for you [5].

Specialist support in Hertfordshire

The Menopause Medic provides personalised menopause care in Berkhamsted and St Albans, and supports women across Watford, Hemel Hempstead, Harpenden, Tring, Welwyn Garden City and surrounding areas via remote consultations.

References

[1] NHS, Vitamin D: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
[2] NHS, Seasonal Affective Disorder (SAD): https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/
[3] Versus Arthritis, joint pain and movement guidance: https://versusarthritis.org
[4] NHS, dry skin advice: https://www.nhs.uk/conditions/dry-skin/
[5] NICE NG23, Menopause: diagnosis and management: https://www.nice.org.uk/guidance/ng23

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