Sunshine, wine & wonky hormones: 6 tips to help you have your best summer yet
School’s out for summer – roll on longer days, garden BBQs, holidays abroad and that lovely feeling of everyone being just a bit more relaxed. And I'm all for it – leisurely lunches with a glass of rosé... bliss. So the last thing I want is for you to spend your summer counting calories at every picnic or feeling guilty over an ice cream in the sunshine.
But if you're in perimenopause (or your hormones are already having a wobble), summer can throw a few extra curveballs your way. More alcohol, more sugar, more late nights, more time out of your normal routine. It all adds up and you might notice it shows up as bloating, poor sleep or that "wired but tired" feeling by September.
So if you want to avoid feeling like you need another holiday in 6 weeks time, here are some simple, no-nonsense tips to help you have a brilliant summer and keep your health goals more or less on track.
1. Don't fear the ice cream (just balance your plate first)
You don't need to skip the ice cream van. But going in on an empty stomach is a recipe for a blood sugar rollercoaster - hello 4pm energy crash, followed by grazing until dinner time.
Be sure to have some protein and veg on your plate earlier in the day, so when the treats do come along, your blood sugar isn't already all over the place.
2. Watch how alcohol plays with your hormones
A glass of something cold on a warm evening is one of the best things about summer. But alcohol can be rough on fluctuating hormones - it can worsen hot flushes, disrupt your sleep and mess with your gut.
My tip: hydrate, hydrate, hydrate! Have a glass of water alongside your drink and try to keep it to one or two rather than a bottle between friends. Or try some of the many decent alcohol-free alternatives out there. Your future self (and your sleep) will thank you.
3. Keep your gut happy while you travel
New food, new time zones and a lot less routine - it's no wonder your gut can feel a bit thrown off on holiday.
First things first - you’ve probably rushed to the airport with just a coffee and a bite of toast. So, hydrate - at the airport and on the flight. Dehydration is a common cause of constipation and bloating.
If you have a sensitive digestion you might want to go slowly when trying new, local foods until your gut has settled down.
If you tend to struggle with constipation or loose stools at the start of your holiday, consider packing some psyllium husk. Add ½ -1 teaspoon to a glass of water or stir through some yoghurt. This soluble fibre can help soften hard stools and firm up looser stools. Be sure to drink plenty of water when you take it.
Avoid overindulging at the breakfast buffet – too many sweet pastries or exotic fruit juices can upset your digestion. Head to the omelette station first or go continental with ham, cheese, smoked salmon.
Pack a few gut-friendly basics (a probiotic, some ginger tea bags or a bag of nuts and seeds for the airport) so you're not relying entirely on sweet snacks or fast foods.
4. Protect your sleep, even on holiday
Long summer evenings and later sunsets are gorgeous, but they can trick your body into staying up later than it should. Poor sleep is one of the biggest drivers of hormone chaos, cravings, and low energy.
Where you can, try to keep some rhythm to your bedtime - even on holiday, going to bed within an hour of your usual time can make a big difference to how you feel. The same applies to your wake-up time. Too many lie ins will leave you feeling groggy – especially come September.
5. Move your body, but keep it fun
Summer is a brilliant excuse to move without it feeling like "exercise" - swimming, joining in the "organised fun" round the pool, walking on holiday, dancing at a garden party. This kind of movement is great for blood sugar balance, mood and stress, without needing a gym or a strict routine. Little and often wins here.
6. Give yourself permission to enjoy it
This might be the most important tip of all. One BBQ, one holiday, one indulgent week will not undo your progress. What derails people isn't the treat itself - it's the guilt spiral afterwards that leads to giving up altogether.
Enjoy the treat, then simply get back to your normal rhythm the next day. No punishment required.
Summer should be something you enjoy, not something to feel guilty about. A few small, sensible choices - balanced plates, plenty of hydration, protecting your sleep where you can - will help you feel good and have fun.
Ready for personalised support?
If you're finding that your hormones, energy or gut health are making it harder to feel like yourself this summer (or any time of year), that's exactly the kind of thing I can help with. Book a free call and let's get to the root of it, so you can feel your best all year round.
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