Menopause, Summer & Hormones: A Nutritionist’s Guide to Alcohol, Heat, and Balance
Menopause, Summer & Hormones: A Guide to Alcohol, Heat, and Balance
Summer brings longer days, warm evenings, and more social gatherings. While enjoyable, these changes can affect hormonal balance, especially during perimenopause and menopause. Factors like alcohol intake and heat may intensify common symptoms. By understanding how the body responds, you can make choices that support energy, mood, and wellbeing throughout the season.
The Hormonal Landscape in Summer
Hormones are highly responsive to environmental changes. Hot weather and social drinking can influence the way your body regulates temperature, stress, and blood sugar. This means symptoms such as hot flushes, mood swings, or fatigue may feel stronger during summer.
- Estrogen: Can fluctuate more in hot weather, especially in perimenopause.
- Progesterone: Naturally lower in the second half of the cycle, reducing heat tolerance.
- Cortisol: Often elevated by alcohol and poor sleep, common in summer.
- Insulin: Blood sugar may vary more due to irregular eating or drinking.
How Alcohol Impacts Hormonal Health
Alcohol affects several areas of hormonal health. Occasional drinks may fit within a balanced lifestyle. However, regular or high intake can disrupt ovulation, adrenal function, and even gut bacteria. These changes may increase mood swings, fatigue, and hormone-related symptoms.
- Alcohol slows liver detoxification, which can raise estrogen levels.
- It reduces sleep quality, especially deep and REM sleep needed for recovery.
- It increases cortisol, the stress hormone linked to irritability and fatigue.
- In perimenopause, alcohol may worsen hot flushes and low mood.
The Role of the Liver: Summer Detox Demands
The liver plays a key role in hormone balance. It processes excess estrogen, manages blood sugar, and breaks down alcohol. During summer, the liver works harder due to heat, dehydration, and possible increased alcohol intake. Supporting your liver helps reduce stress on the body and improve resilience.
Nutrition Strategies to Support the Liver
- Eat leafy greens, B vitamins, and eggs to support detox enzymes.
- Add cruciferous vegetables like broccoli, cabbage, and rocket for estrogen clearance.
- Include enough protein to maintain steady hormone function.
Blood Sugar and Summer Drinking
Stable blood sugar supports mood, energy, and sleep. Alcohol, especially without food, causes spikes and crashes. These swings may lead to anxiety, poor sleep, or night sweats. Simple adjustments can help reduce the impact while still allowing for social enjoyment.
- Always eat before drinking to balance blood sugar.
- Pair drinks with protein-rich foods or slow-release carbohydrates.
- Choose spritzers or dry wine instead of sugary cocktails.
Hydration and Electrolyte Balance
Alcohol is a diuretic. When combined with hot weather, dehydration can set in quickly. This imbalance may cause low energy, cramps, or mood dips. Prioritising hydration before, during, and after events keeps the body balanced.
- Drink coconut water, herbal teas, or electrolyte blends.
- Add sea salt and lemon to filtered water for extra minerals.
- Alternate alcohol with sparkling water or mocktails.
Client Considerations: Personalisation Matters
Every person responds differently. Some tolerate a small glass of wine without symptoms. Others feel better avoiding alcohol completely during hormone changes. The best approach is personalised. Listening to your body and adjusting habits ensures summer can be both enjoyable and balanced.
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Milena Kaler is a qualified Registered London Nutritionist, stubborn weight loss and weight management specialist (including PCOS, Hashimoto’s Disease and hypothyroidism, as well as menopause), digestive health (such as IBS, and IBD, as well as food intolerances), and autoimmune disease nutrition specialist.
She is trained in the principles of Functional Medicine and practices from her clinic in Central London, Harley Street, as well as providing online consultations.
Milena has helped thousands of people to lose weight and keep it off. Scientific and holistic in approach Milena looks at all aspects of a client’s health. She embraces a systems-oriented approach aiming to get to the root cause of health and weight issues instead of simply focusing on the symptoms.
Milena’s expertise has been sought by royalty, celebrities, and she has been featured as a nutrition expert in reputable magazines including Women’s Health, Elle, Harper’s Bazaar, GQ, Cosmopolitan, Glamour, Women’s Fitness, Peak Brain Training, and Metro.
As a full member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), and the Complementary and Natural Healthcare Council (CNHC), the only register for Nutritional Therapy recognised by the government and NHS, Milena is committed to upholding their strict Code of Ethics.
Additionally, Milena is a member of The Royal Society of medicine and The Primary Care Society for Gastroenterology (PCSG).
Milena sees patients with chronic health conditions, as well as clients looking for support to optimise their health. Some of the areas Milena can help with include: weight loss, digestive, skin, and hormonal health.
Milena sees every person as an individual with different problems and different goals. She takes time to listen to her clients’ specific concerns to develop customised nutrition and lifestyle plans, based on laboratory test results. Having overcome her own chronic health and weight loss issues, Milena really understands how it is to feel overwhelmed by poor health and can relate to her clients when they first come to see her.
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