The surprising link between menopause and summer burnout

Let’s be honest, summer gets some fantastic PR and rightly so (on a good day). You’re meant to be floating around in a linen kaftan, cocktail in hand, radiating joy. But if you’re in the thick of menopause or perimenopause, you might feel more like a frazzled extra in a the film Women on the Verge of a Nervous Breakdown (Pedro Almodóvar).

If you’ve ever wondered why summer stresses you out so much, especially now, you’re not imagining it. Summer stress and menopause are a combo nobody warned you about.

Hormone shifts can crank up anxiety and irritability. The heat messes with your sleep. Social calendars explode. Before you know it, you’re mainlining iced lattes and silently screaming into a cushion.

The good news? You don’t have to just endure it. Let’s break down why summer feels overwhelming and what you can do to feel calmer, steadier and a little more like yourself.

Why summer is so stressful in menopause? (Finally, answers to why summer stresses you out!)

Personally, I am not a huge fan of the heat. Or the cold. Or a lot of wind. Or rain. So there's approximately 73 days a year with weather I find acceptable. Who's with me on this? But the extreme heat is the worst and summer is often laden with other added complications.

Here’s what might be going on behind the scenes (and no, it’s not that you’re just bad at summer):

• You’re out of routine. Sounds fun, right? Until your blood sugar crashes mid-afternoon and you find yourself hunting biscuits like a woman possessed.

• Sleep goes haywire. Long daylight hours, sweaty bedrooms and noisy holidays can wreck your rest just when you need it most.

• Your hormones are dialling everything up. Oestrogen drops can heighten sensitivity to heat and stress. Cortisol (your stress hormone) loves a bit of chaos and tends to run higher in menopause, making you feel wired and tired at the same time.

• You’re seeing more people. Even if you’re social, the constant hosting, family time and never-ending WhatsApps can leave your nervous system frayed.

• Teen tension is in the air. The A-level or GCSE results rollercoaster is real. Even if you’re not the one opening the envelope, the emotional load can feel massive.

• More sugar, caffeine or Aperol. All delicious, all a bit of a disaster for mood and energy (especially when you’re already depleted).

If you’re waking up tired, snapping at everyone, craving carbs like there’s no tomorrow, or just feeling flat, this is your body waving a little white flag.

How to cope with summer stress and menopause (without moving to the Arctic)

Let’s not pretend you’re about to overhaul your life, start daily yoga and drink green juice under a full moon. Lovely idea, but... life. Instead, here are small, realistic ways to take the edge off:

1. Rehydrate like you mean it

Menopause can already mess with hydration because falling oestrogen affects fluid balance. Summer heat makes it worse. Aim for 2–3L of water daily, plus hydrating foods like cucumber, melon, berries and leafy greens.A pinch of sea salt or electrolyte drops can help if you’re flagging. Yes, especially if the rosé’s been flowing.

2. Bring back rhythm

Your body loves routine, not to be boring, but because it keeps your hormones and blood sugar steadier. Try:

• Eating at roughly the same times each day (especially breakfast)

• Keeping bedtimes consistent

• Dodging the doomscroll before bed so you can actually wind down

3. Balance your plate

When cortisol is high (hello, summer stress), your blood sugar gets wobbly faster. To avoid the crash-then-crave cycle:

• Prioritise protein (meat, fish, eggs, tofu, lentils, Greek yoghurt, nuts)

• Add healthy fats (avocado, olive oil, seeds)

• Fill up on fibre (veg, fruit, wholegrains)

This combo keeps energy, mood and cravings on a more even keel.

4. Say no (seriously)

You do not have to attend every BBQ, wedding or day trip. Boundaries are magic, especially when you’re in midlife and your tolerance for nonsense has rightly shrunk. Permission granted to decline anything that feels like too much.

5. Get outside early

Natural morning light helps reset your circadian rhythm. That’s the body clock that tells cortisol when to rise and fall, and helps you sleep better at night. Even ten minutes outside first thing can make a difference.

6. Embrace magnesium

If summer anxiety is bubbling up, magnesium is your friend. Load up on leafy greens, pumpkin seeds, dark chocolate (yes, really) and wholegrains. Magnesium calms the nervous system, supports sleep and generally takes the edge off.

Time for a little midlife mindset reframe

If you’re feeling wrung out by “summer fun,” it doesn’t mean you’re failing at life. It means you’re human. And menopausal. And quite possibly running on fumes.

This season isn’t always the blissful escape it’s cracked up to be, and that’s OK.

Now is a perfect time to pause, check in with yourself, and pick one thing that feels nourishing. Not perfect. Just better.

Ready to feel calmer and more energised?If you’d love more personalised support, I can help you create a plan that works for your midlife metabolism, hormones and energy. [Insert your call to action here: Book a free chat, Explore my Midlife Method programme (you can find out about all my programmes here). Download my free menopause guide here.