As the pace of summer stretches out, it’s easy to fall into habits that soothe but don’t always serve us. That extra sundowner. Late nights. Long lunches that leave us crashing mid-afternoon. But summer also offers a chance to reset—gently. To get curious about what our bodies need now. And to lean into habits that support hormonal balance, mood, and energy through the warmer months and beyond.
Below, four self-care shifts—backed by science—that can help midlife women move through the summer season with more vitality and less stress.
1. Swap your spritz: Go alcohol-free for your adrenals
Alcohol may feel like a shortcut to unwinding, but even small amounts can disrupt sleep quality, raise cortisol levels, and destabilise blood sugar—particularly in perimenopause and menopause, when the body’s ability to metabolise alcohol shifts.
Research shows that even moderate alcohol intake can affect oestrogen levels and increase vasomotor symptoms like hot flashes in midlife women (1). And it’s worth noting that cortisol levels tend to rise after drinking, which can compound stress and inflammation (2).
What to try instead:
- Kombucha on ice with muddled berries and mint
- A chilled herbal infusion (like hibiscus or rooibos) with soda water and lime
- Prebiotic sodas that support gut health while delivering fizz
2. Seek early morning light: Reset your circadian rhythm
Morning sunlight exposure supports melatonin production at night, helping to regulate your sleep-wake cycle. But it also helps reduce cortisol levels across the day and improves mood by boosting serotonin production.
Studies show that exposure to natural light in the first hour of the day helps stabilise hormonal rhythms—especially important during perimenopause when those rhythms can become erratic (3).
Aim for:
- 10–20 minutes of unfiltered natural light within an hour of waking
- A brisk walk or stretch in your garden, balcony, or park—bonus points for grounding barefoot if you can
3. Front-load your protein: Protect energy and blood sugar
If there’s one summer habit worth protecting, it’s a high-protein breakfast. In midlife this helps us to reduce blood sugar spikes and supports our lean muscle mass—crucial for metabolic and hormonal health.
Protein in the morning has also been shown to reduce cravings later in the day and support better cortisol balance by stabilising the HPA axis (5).
Aim for at least 25–30g of protein before 10am. And why not lean on one of our foundational powdered blends, PERI-BOOST or MENO-BOOST to support you?
Easy recipes that take a matter of minutes? We’ve got you:
- A 30g scoop of Peri-Boost or 20g Meno-Boost in a smoothie with protein-rich avocado, a sprinkling of walnuts and your favourite protein powder
- Scrambled tofu or eggs with greens (and Gut Instinct on the side, of course!)
- Greek-style plant-based yoghurt with hemp seeds and berries
4. Permission to play. Every day.
In midlife, we can forget how vital joy is to our biology. But science tells us that pleasure and play are not indulgent—they’re essential. Studies have linked playful behaviour in adults to reduced cortisol, improved coping mechanisms, and greater life satisfaction. Joyful experiences stimulate dopamine release, fuel creativity, and enhance our sense of purpose and belonging—all protective against burnout, loneliness, and low mood.
So this summer, insert moments of play wherever you can. If you’re on holiday, float a little longer in the morning sea. Dance in your kitchen with your eyes shut. Experiment with a new makeup look or wear the dress you thought was “too much.” Play with texture. Colour. Curiosity. Because joy isn’t a reward—it’s part of the remedy.
References
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