Menopause, Summer & Hormones: A Nutritionist’s Guide to Alcohol, Heat, and Balance

Summer brings longer days, warm evenings, and more social gatherings — and as a nutritionist in London, I often see how these seasonal changes can influence hormonal balance, particularly during perimenopause and menopause. Factors such as alcohol intake, higher temperatures, and disrupted routines may intensify common symptoms. By understanding how your body responds, you can make informed choices that support energy, mood, and overall 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.