Summer is supposed to be fun and easy-breezy, right?
Sunshine. BBQs. Beach days. Maybe even a summer cocktail or two by the pool.
But if you're navigating perimenopause, summer can feel like someone turned up the heat - literally and metaphorically - and forgot to tell your nervous system.
As a functional medicine practitioner working with women in this phase every day, I see this all the time. You’re not broken, dramatic, or overreacting, your body is doing exactly what it should in a very out-of-sync environment. Let’s talk about why summer often makes perimenopausal symptoms worse, and what you can do to reclaim your peace, your confidence, and your sanity.
Why Summer Feels So Overwhelming in Perimenopause
Perimenopause is a hormonal transition with real, body-wide effects. As estrogen and progesterone start fluctuating (and eventually declining), they take your internal thermostat, gut health, sleep rhythms, and mood regulation along for the ride.
Add summer’s heat, longer days, disrupted schedules, sugary foods, alcohol, and travel... and suddenly your already delicate hormone-gut-brain dance feels like a mosh pit.
This isn’t in your head - it’s actually happening in your cells. Let’s break it down.
Hot Flashes + Summer Heat = A Recipe for Misery (But You’ve Got Options)
That “internal furnace” feeling? It’s not just a nuisance, it’s a signal. When estrogen drops, your hypothalamus (your body’s thermostat) becomes more sensitive, misreading normal warmth as overheating.
Here’s what helps:
- Electrolytes: Water alone won’t cut it. Add a pinch of sea salt, sip coconut water, or try an unsweetened (or sugar free) electrolyte powder.
- Herbal cool-downs: Sage tea, full of phytoestrogens, is a classic for hot flashes. Peppermint and chamomile also cool and calm the system.
- Smart wardrobe choices: Natural, breathable fabrics like cotton, bamboo, or Merino wool. Keep a cooling spray in your bag.
- Avoid common triggers: Spicy foods, caffeine, alcohol, and sugar increase vasodilation = more hot flushes.
- Support your vagus nerve: Think of the vagus nerve (cranial nerve 10) as the nervous system's super highway that sends electrical signals linking your neck, heart, lungs and abdomen to your brain. Deep breathing, humming, and cold plunges can increase vagal tone (calming the body). Magnesium-rich foods (pumpkin seeds, leafy greens, even dark chocolate), and gentle movement lower stress signaling.
The Summer Rage Is Real - and It’s Hormonal
One minute you're holding it together, the next you're biting your partner’s head off for asking what the plans are this weekend. Sound familiar? (No judgement here.)
Estrogen supports serotonin. When estrogen drops and cortisol rises (thanks, stress), the mood rollercoaster gets bumpy fast.
Try this:
- Stabilize blood sugar: Protein + fat at every meal keeps insulin (and emotions) steady.
- Start the day with sunlight: 10 minutes of morning light helps reset circadian rhythms and mood-regulating neurotransmitters.
- Micro-pauses: When the overwhelm builds, take 2 minutes to reset. Barefoot in the grass. Cold water on your wrists. Four deep breaths. It works.
Body Image and Swimwear Season: Time for a Mindset Shift
Perimenopause can feel like your body is changing without your permission, and let's face it, it is. Weight redistribution, especially around the midsection, is hormonally driven and often tied to gut health, inflammation, and stress, not just calories.
Here’s the truth: Shrinking your body doesn’t fix your hormones. Nourishing your body does.
Let’s reframe:
- Change the conversation: From “What’s wrong with me?” to “What does my body need?”
- Tune out the diet culture: Quick fixes and fad diets stress your hormones and your psyche. Go for slow, sustainable nourishment.
- Wear what feels good now: Your value isn’t defined by a number on a scale, or a clothing tag.
Sleep in Summer? Ha. But Also... Yes.
Lower estrogen means lower melatonin, and summer’s bright evenings, social chaos, and alcohol don’t help.
Try this:
- Keep it cool: Blackout curtains, cool room, cotton sheets, a fan. Your sleep setup matters.
- Wind down consistently: Routine wins here. Aim for the same sleep/wake times, even on vacation. And practice good sleep hygiene 1 hr before bed by turning off screens, dimming lights, and doing something relaxing (epsom salt bath anyone?)
- Natural support: Magnesium glycinate, L-theanine, calming herbs (like passionflower, lemon balm, valerian root), tart cherry juice before bed = all can offer a calming support for your nervous system.
Gut Health During BBQ Season
Yes, you can enjoy the summer menu without paying for it later. Your gut just needs a little help.
Try this before meals:
- A splash of apple cider vinegar in water or in a salad dressing (increases stomach acidity to help break food down)
- A few deep breaths to shift into “rest and digest” mode (we don't digest well in a stress state, which impairs digestion)
- Eat slowly and chewing thoroughly (the only part of digestion we have responsibility for! Food should be a pulp before swallowed, a good 30 chews typically per bite)
And during:
- Prioritize veggies + protein + healthy fats.
- Add in fermented foods (think pickles, sauerkraut, plain kefir).
- Keep alcohol minimal and hydrate between drinks.
- If you’re traveling or know you’ll indulge, consider a short-term digestive enzyme or probiotic.
The Real Secret: Grace Over Perfection
You don’t have to win summer.
You don’t have to be perfectly balanced, symptom-free, swimsuit-ready, or zen 24/7.
You just need to listen to your body and respond with compassion. Your gut and your hormones are always talking to you (and listening for your cues). The more we support them - not just with supplements and protocols, but with boundaries, breath, and kindness - the better we feel.
Your Summer Action Plan for Hormone Balance and Gut Health
- Wear layers, hydrate well + cool down from the inside out
- Steady your blood sugar + support your serotonin
- Choose food that supports your gut, not stresses it; avoid restriction
- Prioritize sleep (even when life gets a little crazy)
- Reframe negative self-talk - your body is not the enemy. Choose compassion over criticism.
- Say yes to what feels good and no to things that suck your energy!
You are not alone in this. Your body is working hard, and you can work with it instead of against it.
Let’s make this a summer you feel good in. Not perfect, maybe not totally symptom-free, but empowered, informed, and supported. I'm here to support you, too. Reach out if a personalized plan and individualized recommendations feels more aligned with what you need in this Summer season!
