While summer carries the promise of delightful times, it can also pose unique challenges for those navigating the complexities of perimenopause or menopause. Heat-induced exacerbation of symptoms like hot flashes or itchy skin can make summer somewhat trying. Therefore, I’ll be dedicating this week to sharing methods to support your hormones and thereby mitigate these symptoms during the summer.

For those of us dealing with perimenopause or menopause symptoms, the summer season might prove challenging. Hence, we’ll explore several ways to fortify your hormonal health during these sweltering months:

EMBRACE NATURE:

Being outdoors not only uplifts our spirits but also rewards us with a much-needed dose of Vitamin D, bolstering our immune system, bone health, mood, cognitive function, and sleep cycle. Take advantage of this opportunity to engage in ‘earthing’ by walking barefoot. Engage your senses (sight, sound, touch, taste, smell) to heighten the experience of sensory awareness.

INDULGE IN SEASONAL FARE:

Summer ushers in a bounty of seasonal produce, making it easier to opt for nutrient-rich options like salads and light meals. Mix and match your salads with fresh summer vegetables like aubergines, broad beans, broccoli, courgettes, cucumbers, and fennel. Throw in watermelon or peaches for a refreshing twist. Don’t forget to include phytoestrogens like edamame beans, lentils, or chickpeas, which naturally support oestrogen levels.

GUARD YOUR SKIN & HAIR:

While sunlight can help alleviate skin conditions like acne, psoriasis, and eczema, it’s vital to protect yourself from harmful UVA rays with SPF. Hormonal shifts can render your hair more brittle and dry, so shield it from additional sun damage with a hat and limit direct sun exposure.

REGULATE ALCOHOL CONSUMPTION & STAY HYDRATED:

Though summer can be tempting, excessive alcohol can wreak havoc on our hormones, inciting symptoms like hot flashes. Try alcohol-free alternatives. Regardless of alcohol consumption, hydration is essential in the heat. Opt for glass or stainless steel water bottles to avoid hormone-disrupting chemicals found in plastic. Jazz up your hydration game with cucumber slices, lime, or mint-infused water for a refreshing change.

ESTABLISH A COOL SLEEP SANCTUARY:

Sleep is vital for hormonal health, immunity, digestion, energy levels, and, of course, mood. The summer heat can disrupt your sleep cycle. Hence, create a cool sleep sanctuary by ensuring your room is quiet, cool, and dark. Switch to a lighter duvet and choose natural fabric sheets like cotton, linen, or bamboo for freshness. Breathable, lightweight nightwear can also help keep skin cool and manage perspiration.

For further guidance on managing your menopause symptoms this summer, click the link to book a free discovery call with me today.

Louise xx