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Hot Flashes in the Summer: How to Cool Down and Optimize Your Summer Lifestyle

Updated on Jul 31, 2026 | Women's Health, Your Health

Photo of a woman with her arms outstretched

For women navigating perimenopause and menopause, hot flashes rarely wait for a convenient moment. In the heat of a New York summer, they can feel relentless: the sudden warmth on a subway platform, the flush in the middle of a meeting, the wave that arrives out of nowhere.

“During this natural stage of life, declining estrogen levels make the body’s temperature-regulating center—the hypothalamus—more sensitive to even small changes in temperature. As outdoor temperatures rise, the hypothalamus can overreact, leading to more frequent and severe hot flashes,” says Rachel Kassenoff, MD, Assistant Professor, Raquel and Jaime Gilinski Department of Obstetrics, Gynecology and Reproductive Science at the Icahn School of Medicine at Mount Sinai, and a leading expert in perimenopause and menopause at the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai.

The encouraging news: relief is real, and it starts with strategies you can use today. Every woman’s hot flashes have their own pattern, so the first step is learning yours.

“At the Rowan Women’s Health Center, we understand the frustration of hot flashes especially during the hotter months,” says Rachel Kassenoff, MD. “Take proactive steps to find cool, calm relief, and enjoy your summer.”

Learn Your Triggers and Take a Proactive Approach

Caffeine, alcohol, and spicy foods are among the most common culprits. Alcohol and spicy foods can widen blood vessels and create a quick burst of internal heat, and many women find caffeine sets off hot flashes too. Stress is another powerful trigger, and women who smoke tend to have more frequent and more severe hot flashes.

Try keeping a simple symptom journal for two weeks. Note what you ate and drank, your stress level, and what you were doing when a hot flash hit. Many women spot a pattern within those two weeks, and once you can see it, you can plan around it.

Dress for the Season

Choose lightweight, loose clothing in breathable fabrics such as cotton, linen, or bamboo to allow air to circulate and moisture to evaporate. This prevents overheating and sweating. Dress in layers so you can remove a layer when a hot flash kicks in.

Hydrate!

Sipping ice water throughout the day helps you stay cool and can take the edge off a hot flash in progress. But when you sweat heavily, water alone does not replace the sodium and other minerals you lose. On hot days, coconut water, a low-sugar electrolyte drink, or water-rich foods like watermelon, cucumber, and celery help you stay ahead of dehydration.

Beat the Heat

Avoid afternoon sun. If you’re outdoors, stay in the shade and use sunscreen. Limit your exposure to the direct sun to prevent overheating and hot flashes. Keep your home cool with air conditioning or fans and close blinds during peak sunlight hours.

Protect Your Sleep

Night sweats can turn summer nights into a struggle. Keep your bedroom cool, choose lightweight, breathable bedding, and skip alcohol and caffeine in the hours before bed. A consistent bedtime and a genuine wind-down, even ten quiet minutes with a book or some deep breathing, help your body recover when sleep is interrupted.

You Don’t Have to “Just Live With It”

“At the Rowan Women’s Health Center, we understand the frustration of hot flashes especially during the hotter months,” Dr. Kassenoff says. “Take proactive steps to find cool, calm relief, and enjoy your summer.”

And if hot flashes are disrupting your days or your sleep, lifestyle strategies are only one layer of relief. Menopausal hormone therapy and non-hormonal agents can be very effective in battling these disruptive symptoms. At the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai, you will find care that sees the whole you, personalized for every stage of midlife.

To schedule an appointment, call 212-731-3609 or click here

Nutrition for Women in Midlife: Fuel Your Body for the Future

Updated on Jul 29, 2026 | Women's Health, Your Health

Midlife brings real changes: slower metabolism, shifting hormones, declining muscle mass, and rising risk for conditions like heart disease and diabetes. The upside? Small, strategic nutrition shifts can help you feel better now and protect your future health.

“What worked in your 20s won’t cut it anymore—and that’s okay. This is your opportunity to eat with intention and support your body through the transition,” says Anita Mirchandani, MS, RD, CDN, Director of Nutrition and Wellness at the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai.

“Midlife nutrition doesn’t have to be complicated,” she says. “When you listen to your body and make small, consistent changes, you build a strong foundation for long-term health, energy, and vitality. Because how you eat now shapes how you age later.”

A Smarter Approach to Midlife Nutrition

“Nutrition isn’t about restrictions, it’s about fueling your body for energy, strength, and longevity. At this stage, the focus is on sustainable habits that support hormonal balance, metabolic health, and disease prevention,” she says.

Every woman’s needs are different, so personalization matters. The goal: Simple, realistic changes that fit your lifestyle and help you stay consistent.

Your Midlife Nutrition Toolkit

Eat more whole, plant-forward foods
Build meals around vegetables, fruits, legumes, whole grains, nuts, and yogurt. These support hormones, reduce inflammation, and protect bone health.

Prioritize protein
Include protein at every meal (fish, poultry, beans, dairy). It helps preserve muscle, stabilize blood sugar, and keep you full.

Boost fiber intake
Fiber supports gut health, lowers cholesterol, and steadies blood sugar. Aim for foods like lentils, oats, berries, broccoli, and seeds.

Fill key nutrient gaps
Calcium, magnesium, and vitamin D are especially important for bone health and overall balance. Consider supplements if needed—but keep it simple.

Be mindful with sugar, alcohol, and caffeine
Too much can disrupt sleep, hormones, and heart health. Moderation makes a big difference.

Align eating with your body clock
Try eating dinner earlier and avoid late-night meals to support metabolism and better blood sugar control. Pair this with good sleep, movement, hydration, and stress management.

Action Steps That Make a Difference

Walk after meals: 15–20 minutes can improve blood sugar and digestion.
Add about 10 grams of fiber per meal: Helps prevent blood sugar spikes.
Hydrate consistently: Supports energy, metabolism, and menopause symptoms.
Balance your plate: Make protein and fiber the focus; keep portions of rice, potatoes, and pasta smaller.
Keep supplements simple: Choose two to three that address your specific needs.

Learn more about the Carolyn Rowan Center for Women’s Health and Wellness

Sending Kids to School With Food Allergies? Here’s What You Need to Know.

Updated on Jul 28, 2026 | Your Health

For parents with children who have a food allergy, sending kids off to school can be worrisome.

In fact, about two children in every classroom have a food allergy. The most common food allergies are peanut, tree nuts (like walnut, cashew), shellfish (like shrimp), egg, milk, wheat, soy, fish (like salmon and cod) and sesame seeds.

Treatments are emerging and researchers at the Jaffe Food Allergy Institute at Mount Sinai are working hard to find better therapies and cures.Options like the injected medication omalizumab and therapies where “microdosing” of the allergen is performed under doctor supervision are increasingly being used.

For many, the primary approach to managing food allergy is to avoid eating the problem foods and to recognize allergic reactions and treat them promptly. Serious allergic reactions are treated with epinephrine, a safe medication delivered through an autoinjector or nasal spray. The epinephrine helps to relieve symptoms that can be life-threatening, such as trouble breathing and problems with blood circulation.

Scott Sicherer, MD

If you are sending your child to school with food allergies, here is a checklist of tips from Scott Sicherer, MD, Director of the Jaffe Food Allergy Institute and author of The Complete Guide to Food Allergies in Children and Adults (Johns Hopkins University Press).

Make sure you work with your allergist to confirm the diagnosis of food allergy. Often, children are avoiding foods to which they are not truly allergic. Sometimes they may be allergic to a food not yet identified. Your allergist will consider the past reactions, and allergy test results to make sure your child’s food allergies are properly identified.

If there is a potential severe food allergy (anaphylaxis), learn how to recognize and treat it. Talk to your allergist or pediatrician about symptoms of an allergic reaction. These can include:

hives (itchy rashes that look like mosquito bites) on the skin
swelling of the lips/face
gut symptoms such as vomiting, nausea, or pain
asthma type symptoms like cough, wheeze, trouble breathing, voice changes, and throat or chest tightness
signs of poor circulation such as paleness, dizziness, or passing out

It is important to treat a progressive allergic reaction early with epinephrine and to seek medical attention for severe reactions, such as calling 911. Several epinephrine products are on the market and are activated in different ways—check out online videos and practice with trainer devices.

Share a written food allergy and anaphylaxis emergency plan with the school. A written plan is important to confirm with your school that there are allergies, and what to do in the event of a reaction. An example plan is one from the American Academy of Pediatrics.

In an age-appropriate fashion, make sure your child knows how to avoid allergens and when to inform an adult for any reactions. Depending upon their age and abilities, children may either have simple responsibilities (such as knowing who is trusted to provide them food and snacks and to let an adult know if they are not feeling well), or they may be able to read ingredient labels, identify allergic reactions, carry medications and even self-treat. However, in school, adults should be ultimately responsible to assure avoidance strategies are in place and to have a plan to identify and treat any allergic reactions.

Check that your child’s medications are up-to-date. Epinephrine self-treatment devices may need to be renewed. Keep track of expiration dates.

Discuss how the school will keep your child safe. Most schools have had experience with children having food allergies. Discuss their approaches. Craft projects using food can avoid the allergen with substitutions. Celebrations could favor non-food approaches, such as playing a game or watching a video. Younger children may have supervision during meals. Discuss how food service will provide safe meals, including careful ingredient control with attention to avoiding allergen cross contact and identifying hidden allergenic ingredients. Supervising adults should be familiar with recognizing and treating allergic reactions.

Think about bullying. Children with food allergies report a high rate of bullying associated with their allergies. Ask your child about this. Let the school know if there are any issues.

On the bus. For those taking the bus, some good approaches include:

Ensuring the driver knows about the allergy and has a cell phone in case of any emergency
Not eating on the bus
Never putting a child on the bus if they are experiencing a possible allergic reaction
Having younger children with food allergy sit closer to the driver

Learn more about Pediatric Allergy and Immunology

Learn more about Pediatrics at Mount Sinai

What Are the Benefits of the New Cholesterol Medicine and Could It Help Me?

Updated on Jul 29, 2026 | Featured, Your Health

Some people find that statins don’t lower their cholesterol level enough. Many of these people with unusually high cholesterol need regular shots of an additional drug to help get their cholesterol to a safe level. A new drug, Lipfendra® (enlicitide), approved in July 2026 by the U.S. Food and Drug Administration, now may offer an easier way.

In this Q&A, Robert Rosenson, MD, a cardiologist and Director of the Metabolism and Lipids Program for the Mount Sinai Health System, explains how the new medicine works, what are some of the benefits, and who this drug might be useful for. Dr. Rosenson is a national leader in researching and treating high cholesterol. He and colleagues at the Mount Sinai Fuster Heart Hospital played a key role in developing this medicine.

What should people know about Lipfendra?

This medicine helps people whose cholesterol is too high, even when they take statins. It’s especially good for people who have a genetic condition that causes high cholesterol. This condition is called hypercholesterolemia. The new drug’s brand name is Lipfendra, and it is also known by its generic name, enlicitide.

Robert Rosenson, MD

What’s different about this medication?

Other medications can also lower cholesterol for those who find statins are not enough. But these other medications require injections every week, month, or every six months. Some drugs require you to give yourself the shots. Enlicitide is different because it is a pill. You take it every morning, along with your statin. This makes it a good choice if you don’t want to get shots or if you have trouble getting to your doctor’s office regularly. Those who want to learn more, especially those already watching their cholesterol, should talk with their doctor about whether this new medicine might help them.

How does it work?

Enlicitide lowers cholesterol by targeting PCSK9, a protein that regulates cholesterol. The drug helps your liver remove more bad cholesterol (called LDL) from your blood. Studies show the new medicine cuts LDL cholesterol by 57 to 59 percent. Lower LDL cholesterol reduces your risk of heart attack, stroke, and other heart problems.

How do you take the new medicine?

Enlicitide works best if you don’t have any food in your stomach. You take the pill first thing in the morning, after not eating for eight hours. Then, don’t eat for the next 30 minutes to give the drug time to work.

Are there any side effects?

Most people don’t have any side effects. Those who do might have diarrhea or dizziness.

Find a Mount Sinai doctor

What to Know About the Cyclospora Stomach Illness Outbreak

Updated on Jul 20, 2026 | Featured, Infectious Diseases, Your Health

You have probably heard about the Cyclospora outbreak, a stomach illness affecting a number of people in New York and across the country. Cyclospora is a parasite that can infect food and water, and the disease it causes is called cyclosporiasis. While the risk is considered low, there are a number of ways to protect yourself.

In this Q&A, Daniel Caplivski, MD, an infectious disease doctor with Mount Sinai, explains what to know about Cyclospora infection and how to prevent it.

Daniel Caplivski, MD

What are the symptoms?
Many people do not experience symptoms. In rare cases, Cyclospora can cause severe diarrhea. Cyclospora infection is usually not life threatening.

What is the risk that I might contract Cyclospora infection?
Overall risk remains low for the general population. We often see food-borne infections in clusters of the population.

Who is most at risk?
People with compromised immune systems, such as cancer patients undergoing chemotherapy and people with severe autoimmune diseases, are at risk for more severe diarrhea.

How do you know if you have Cyclospora?
We have special testing on stool specimens, including molecular testing and acid fast staining. This helps us identify parasites that are difficult to grow in culture systems. If you have severe diarrhea and vomiting that gets better then returns more than once, you should see a doctor and get checked.

How can I avoid it?
Your can avoid Cyclospora infection by:

Cooking your vegetables (this kills the parasite)
Thoroughly washing fresh fruits and vegetables (helps prevent spread)
Avoiding prewashed packaged lettuce unless you wash it again yourself
Wash your hands with soap and water thoroughly before handling raw fruits and vegetables

What are the treatments?
We have antibiotics that help treat patients with severe cases, but most people recover with supportive care, such as drinking plenty of fluids and getting rest. And your doctor may suggest an anti-diarrheal medicine.

What is causing the current outbreak?
The Centers for Disease Control and Prevention is investigating the source of the current outbreak. Prior outbreaks have been linked to raspberries, prewashed lettuce, basil, and snow peas.

Find a Mount Sinai doctor who specializes in Infectious Diseases

Learn more about Cyclospora on the CDC website.

What to Do When Air Quality Is Poor

Updated on Jul 16, 2026 | Featured, Your Health

Wildfire smoke has become more common in the summer. Poor-quality air is unhealthy, especially for vulnerable people, including those with asthma or heart conditions, as well as younger kids and older adults.

The poor air quality, often the result of wildfires in Canada, is something you can actually feel. When air quality is poor, experts say you should consider limiting your time outside, especially if you are exercising or doing strenuous tasks; keeping your windows closed at home; and wearing a high-quality N95 or KN95 mask if you need to go out. Those most at risk should stay indoors.

In this Q&A, Linda Rogers, MD, Director of the Adult Asthma Program, and Professor of Medicine (Pulmonary, Critical Care and Sleep Medicine) at the Icahn School of Medicine at Mount Sinai, explains how to protect yourself when air quality is poor.

Linda Rogers, MD, Professor of Medicine (Pulmonary, Critical Care and Sleep Medicine)

How can I tell what the air quality is like in my neighborhood right now?

A good way to see what the air quality is like right now, where you live, is the website AirNow.gov or the AirNow app created by the U.S. Environmental Protection Agency and available for download for free, where you get your apps for your of phone. This site offers a composite score for what we call the big five pollutants—ground-level ozone, particulate matter, carbon monoxide, sulfur dioxide, and nitrogen dioxide. A good score is less than 50. On an average day in New York, we are around 30; we have pretty good air quality. Once it starts getting up over 50, there may be risks for sensitive people. If the score reaches 100-150, due to a combination of heat, humidity, and pollution, the risk for sensitive individuals rises. If it rises above 150, sensitive groups may experience more serious health effects, and some members of the general public may also experience health effects. In recent years, the score has risen to over 100 due to the wildfires. Any of the common weather apps people have on their phones are also a good source of this information.

What does it mean when the air quality reaches the unhealthy levels?

That’s the red zone. That’s where even healthy members of the general public are going to feel it. The effects on the general public may be mild; it may just be a matter of feeling irritation in your nose or throat. But for really sensitive groups, this is a level that could trigger an asthma attack or flare-ups of other lung diseases such as COPD, or chronic obstructive pulmonary disease. It can also pose a risk for those already at risk for heart attacks and strokes. During times of high pollution level, there is a well-established pattern of increased risk of emergency room visits for these types of cardiovascular events 48 to 72 hours after exposures to high pollutant levels.

The Effects of Wildfire Smoke Particles Can Persist for Months, Even After a Fire Has Ended

Being exposed to lingering fine particulate matter from wildfire smoke can have health effects up to three months afterwards, well beyond the couple of days that previous studies have identified, and the exposure can occur even after the fires have ended, according to new findings by researchers at the Icahn School of Medicine at Mount Sinai and Harvard T.H. Chan School of Public Health. “Even brief exposures from smaller fires that last only a few days can lead to long-lasting health effects,” says Yaguang Wei, PhD, Assistant Professor of Environmental Medicine. Read more

What safety precautions should I take when air quality is at an unhealthy level?

The best thing to do is stay inside with the windows closed. If you have to go outside, make it as short as possible. I don’t think anybody should exercise outdoors while the air quality is poor. When you’re exercising, you are taking in more of these contaminants. It depends on your personal circumstances, but when levels are between 100 and 150, you may want to consider limiting outdoor exercise, especially for young children.

Should I wear a mask?

You should consider wearing a high-quality mask, such as an N95 or KN95 mask. Surgical-style masks will not be helpful. Those masks offer at least partial protection from viruses transmitted by droplets, but they do not protect you from the extremely small particle pollutants. And even the N95 and KN95 masks cannot protect you from the gases, such as carbon monoxide, that are produced by wildfires.

What about working outside?

I think it depends on your underlying health, your age, your circumstances, what the work involves, and what the air quality is in the area that you’re working. If you have to work outside, a high-quality N95 mask will be a great idea if it’s possible for you.

Does it help to use my air conditioner?

Air conditioners vary tremendously in terms of how old they are, how they’re built, and what kind of filters they have in their use. Closing your windows and using an air conditioner is better than having the windows open. Ideally, your air conditioning system has a high-efficiency filter. Air purifiers can also help.

Who is most at risk?

Young children are more at risk because they tend to breathe at faster rates with higher volumes. When there’s an elevated pollution level, they’re generally getting more exposure. The elderly are at higher risk for heart and lung disease and have other underlying health conditions. Those with lung diseases, notably asthma and chronic obstructive pulmonary disease (or COPD), are often sensitive to environmental triggers like this, or changes in weather, temperatures, and humidity. Many of those with asthma, for example, often reach out to their doctors in advance to make sure they have emergency medication on hand. But it can be different for those with heart conditions.

What should people with heart disease know about this?

People with heart disease may not be aware that they are at increased risk, but these high levels of pollutants have been linked to visits to emergency rooms with cardiovascular conditions. People who are at risk may want to consider staying indoors to the extent possible. It’s also important to note that there may be a lag in the onset of symptoms. It may take a while for the contaminants you are breathing in to have an effect on your blood vessels. That is why we may sometimes see a lag in visits to the emergency department. The health effects can persist and escalate from 24 to 48 hours after the air quality levels are at their worst.

What are the signs that the air quality is affecting a typical, healthy person?

When the air quality index gets above 100, and then over 150, as has happened in recent years, you’re going to feel throat irritation, nasal irritation, nasal congestion, runny nose, sore throat—almost cold-like symptoms except without a fever. Some people may feel chest discomfort and headaches. These aren’t particularly dangerous. But for those with underlying conditions, such as lung disease and allergies, they can cause more severe debilitating symptoms. The air is unhealthy for everyone, but some groups are at risk of significant health effects.