Summer can feel like a hormonal rollercoaster—and it’s not just the heat. From disrupted sleep and blood sugar swings to the extra stress of juggling travel, kids, and routines that went out the window in May, your body’s internal balance can take a serious hit. How to support hormone health in summer? We know symptoms like irritability, fatigue, bloating, and mood changes aren’t random—they’re signals. And when you layer in longer days, higher temps, and more inflammatory foods (hello, rosé + barbecue), your hormones may be waving a white flag. Let’s talk about how to cool the chaos—from cortisol to insulin to estrogen—so you can actually enjoy the season.
If you’ve found yourself more bloated, moody, wired-but-tired, or one glass of wine away from a meltdown, you’re not alone. Summer can wreak havoc on your hormones—but it doesn’t have to. From cortisol spikes to blood sugar crashes, the season’s hidden stressors can leave you feeling off. The good news? A few intentional shifts can help you stay balanced, energized, and actually enjoy this season.
Here’s how I think about hormone health in summer:
1. Don’t Fear the Sun—Your Hormones Need It
We need natural sunlight for so many things—vitamin D production, sleep regulation, immune health, and yes, hormonal balance. Vitamin D plays a role in insulin sensitivity, inflammation, and mood, and most of us are deficient (even in sunny climates).
Here’s the key: Get direct sun exposure on your skin for about 10–20 minutes a day without sunscreen (morning or late afternoon is best), depending on your skin tone. Then, if you’re out for longer, use a mineral sunscreen with zinc oxide instead of chemical-filled versions that can disrupt hormones.
TL;DR: Don’t lather up with endocrine-disrupting sunscreen all day—let your skin soak up the benefits of the sun first.
2. Skip the Plastic Water Bottles (Especially in a Hot Car)
One of the sneaky hormone disruptors you don’t hear enough about? Microplastics and BPA leaching into your water from disposable bottles—especially when they’re sitting in the heat on a road trip or pool deck. Not good for your hormone health this summer!
These compounds are endocrine disruptors and can mess with everything from estrogen balance to thyroid function.
Try this instead: Bring a stainless steel or glass water bottle and fill it with filtered water before you leave. Bonus: add a pinch of sea salt + a squeeze of lemon for natural electrolytes and hydration support.
3. Alcohol Wrecks… Kind of Everything
I know, I know. It’s summer. Margaritas, porch wine, cocktails on vacation. But let’s talk science: alcohol increases cortisol, destroys REM sleep, disrupts blood sugar, and puts added stress on your liver—your body’s main hormone detox organ.
Even “light” drinking (1–2 glasses of wine) can cause sleep fragmentation and mood dips the next day—especially in women.
What I recommend: Try a sober curious week. See how your mood, energy, and digestion shift. Still sipping occasionally? Hydrate, eat beforehand, and limit it to 1–2 nights a week.
4. You (Probably) Need More Sleep
Sleep is foundational for both physical and emotional well-being—and that goes for our kids, too. Prioritizing 7–9 hours of quality sleep each night starts with a consistent bedtime routine. Shut off screens an hour before bed (two if you can). Blue light from devices disrupts melatonin production.
Instead, create a calming wind-down: devotionals, journaling, or quiet time can support better sleep, inner healing, and family connection.
5. Eat Protein with Every Meal
Aim for 1 gram of protein per pound of goal body weight. For her, that meant 130g/day. This supports blood sugar regulation, muscle maintenance, satiety, and hormone synthesis.
Easy ideas: Add collagen to iced coffee, toss grilled protein over greens, blend protein powder into smoothies, keep hard-boiled eggs or turkey roll-ups handy. Protein doesn’t have to be complicated—just consistent.
Bonus Tips to Support Hormone Health in Summer
- Add magnesium-rich foods like leafy greens, pumpkin seeds, and dark chocolate to support cortisol balance
- Try strength training 2–3x per week to support insulin sensitivity, estrogen levels, and metabolism
With sunlight, clean hydration, targeted protein intake, and less alcohol, you can feel like yourself again—maybe even better and you’ll keep your hormone health this summer in check. Want a deeper look at your hormone health? Explore more of my blog posts and reach out if you have any questions.
The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment for your hormone health this summer. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.
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