Eat well during menopause in summer - here's how

Simple strategies to support your energy, hormones and digestion through the warmer months

Summer can feel like a midlife Sliding Doors moment. You’re pulled between wanting to relax, enjoy the sunshine and feel good in lighter clothes and the reality of unpredictable hormones, fluctuating energy and that pesky bloating that seems to arrive uninvited (like a Zoom call when you’re in your pyjamas).

The good news? With a few tweaks to your approach, you can nourish your body, balance your hormones and feel more like yourself without needing to swear off all the lovely summer food and drink.

Here’s exactly how to eat well during menopause in summer.

Prioritise hormone-friendly nourishment, not just lighter meals if you want to eat well during menopause

Hot weather often means your appetite packs its bags and disappears. That’s fine until you end up grazing on beige snacks or just nibbling at salad leaves.

In menopause, your body needs more of the right stuff to keep your energy and mood steady:

• Protein supports muscle and helps regulate insulin (important for midlife weight and cravings).

• Healthy fats keep your hormones ticking over.

• Fibre supports digestion and helps stabilise blood sugar.

Think Mediterranean vibes. Rainbow salads with grilled chicken or chickpeas, olive oil, avocado and maybe a handful of seeds. Lighter doesn’t mean less nourishing.

Keep your blood sugar steady (your midlife metabolism will thank you)

When you skip meals or eat erratically, your blood sugar can resemble a rollercoaster. Cue cravings, irritability and that shaky, ‘must-eat-now’ feeling.

In menopause, fluctuating blood sugar also messes with cortisol, which affects sleep, belly fat and even hot flushes.

Aim for:

• Three balanced meals a day with protein, healthy fats and slow carbs.

• A planned snack (nuts, yoghurt, boiled eggs) if you need it.

• Avoiding long gaps between eating, even if it’s too hot for a big lunch.

Hydration is your secret weapon for energy and hot flushes

It sounds basic, but dehydration makes everything worse. Fatigue, brain fog, cravings, headaches.

Plus, drinking enough water helps:

• Reduce bloating (yes, really).

• Regulate body temperature (helpful when you feel like you’re living on the sun).

• Support digestion, which can slow down in menopause.

Top tip: Fill a big bottle in the morning and keep it in sight. Sip throughout the day, especially if you’re travelling or spending time outside.

Support your digestion (especially if bloating is your arch-nemesis in menopause)

Midlife hormones can already slow digestion and increase bloating. Add heat, travel and richer food, and it’s a recipe for discomfort.

To keep things moving:

• Eat plenty of fibre from veggies, berries, pulses and whole grains.

• Move daily. Walk, swim, stretch.

• Avoid too many fizzy drinks and processed carbs, which can worsen bloating.

• Consider adding magnesium or a probiotic if you’re prone to sluggish digestion.

Enjoy holidays and meals out without feeling like rubbish after

Midlife doesn’t mean you can’t enjoy a glass of rosé or an ice cream. But your body might not bounce back from a week of croissants and cocktails the way it did at 25.

A little planning helps you feel good and still have fun:

• Start the day well. A protein-rich breakfast like eggs, yoghurt or nuts helps stabilise your blood sugar for hours.

• Choose your non-negotiables. Maybe it’s dessert every night or just on special occasions.

• Stay hydrated, especially if you’re drinking alcohol.

• Walk whenever you can.

It’s not about restriction. It’s about feeling human and having energy to enjoy your trip.

Build flexible structure into your summer

Summer often disrupts routines. But a bit of gentle structure helps keep you on track without feeling like a diet prison:

• Stock up on easy meals like wraps, tinned fish, pre-cooked grains and fresh veg.

• Keep snacks on hand so you don’t get over-hungry.

• Eat mindfully. Sit down to eat, chew well and notice when you’re full.

Let go of pressure to be perfect

Menopause can already mess with your body confidence. Add summer clothes, holidays and endless social media bikini shots, and it’s easy to feel like you’re failing.

You’re not.

You don’t have to eat perfectly to feel good. Focus on:

• Staying nourished.

• Balancing blood sugar.

• Supporting digestion.

• Getting enough sleep.

These basics will help you feel more energised, less bloated and better able to enjoy summer on your own terms.

Need personalised help?

If you’d like tailored support to manage menopause symptoms and feel great this summer, get in touch. Together, we can create a plan that works for your life. Food Fabulous has everything covered, whether you just want to read the book (really, it should be required reading for all women in menpause), get some testing done (and just find out what the tests say), work me with over 90 minutes to create your strategy, or if you need a deeper level of support. You can find out about all my programmes here. And, because often I find women need an actual converstaion to work out what would be the best way forward, you can visit that page to book yourself in for a free call with me to discuss your options.

Oh, and that book... Get it here.