As the weather turns colder, many women going through menopause may notice their symptoms becoming more pronounced, according to Dr. Nikki Ramskill, a women's health GP and registered menopause specialist. The drop in oestrogen, a hormone that plays a key role in regulating body temperature, can be worsened by cold weather and less sunlight, leading to a variety of physical and emotional challenges. One common issue is a low mood, often linked to reduced sunlight and shorter days, which can disrupt the body’s natural sleep-wake cycle, or circadian rhythm. This can also lower vitamin D levels, which are important for both mood and energy. Lower oestrogen levels can also affect brain chemicals like serotonin and dopamine, which are linked to happiness and relaxation, potentially leading to feelings of sadness or anxiety. Women in this stage of life may also be more prone to Seasonal Affective Disorder (SAD), a type of depression that occurs during the darker months of the year. Cold weather can also make joint and muscle pain more noticeable. Dr. Ramskill says this may be due to a lack of vitamin D, which is essential for bone and joint health. People with darker skin or those who wear more clothing in the summer may not get enough vitamin D during the warmer months, leading to deficiencies in the winter. This can make existing aches worse, especially since lower oestrogen can reduce the body’s natural ability to fight inflammation. Cold and dark conditions may also reduce physical activity, which can further contribute to stiffness and pain. Disrupted sleep is another common concern, as reduced sunlight can flatten the circadian rhythm and lower serotonin levels in the morning. This can lead to poor sleep quality, as lower oestrogen can make it harder for the body to regulate temperature, causing night sweats. Wearing heavy clothing or using thick bedding in winter can make this worse. Drinking hot drinks in cold weather may also increase caffeine intake, which can interfere with sleep. Dry skin and itchy eyes are also common during menopause, due to a decrease in natural oils and moisture in the skin. Cold weather and central heating can make these issues worse, as can reduced water intake. Dry eyes may cause excessive tearing, which can be mistaken for other eye conditions. Cold winds can further irritate the skin and eyes. Hot and cold flushes are a hallmark of menopause, caused by the brain misinterpreting lower oestrogen levels as a signal to cool down, leading to sudden feelings of heat. Cold weather can make these flushes more intense, especially when wearing layers or sitting in heated rooms. After a flush, women may feel cold and shivery. Alcohol can make these symptoms worse and also disrupt sleep. To manage these symptoms, Dr. Ramskill recommends taking vitamin D supplements throughout the year, checking for iron deficiencies, and using magnesium glycinate to support sleep. Eating a Mediterranean-style diet rich in omega-3s and tryptophan, staying hydrated, exercising regularly, getting outside in the sun, and practicing good sleep habits are also advised. Keeping joints warm and using a SAD lamp or light therapy glasses can help with mood and circadian rhythm.