With the school year end in sight, it’s fair to say that we all look forward to the promise of summer. After all, it is the season filled with sunny days, family gatherings, and hopefully a much-needed getaway. But for some women going through perimenopause or menopause, school holidays, especially the extended summer holiday can also be a time of stress, discomfort, and extra emotional strain. As we look forward to the summer holidays and longer sunny days, the rise in temperature and shift in routine can also highlight some of the more difficult symptoms associated with hormonal changes.

The summer months can amplify perimenopause and menopause symptoms, and starting Hormone Replacement Therapy (HRT) now could have you feeling prepared and ready to enjoy the summer ahead.

Why summer months can amplify menopause symptoms

During peri-menopause and menopause, it is common for women to experience an increase in stress levels, mood swings, anxiety, sleep disturbances, and hot flushes. The arrival of summer often disrupts established routines and adds extra family responsibilities, which can intensify these symptoms and make them feel even more difficult to manage.

Change to our routine

During the school year or regular work months, most of us follow a fairly predictable daily rhythm. This is something our mind and body tend to thrive on, especially when it comes to sleep, eating habits, and managing stress. Then summer arrives, and suddenly that sense of organisation and structure disappears. Longer days, later nights, irregular mealtimes, and a busier social calendar can all be enjoyable, but they also disrupt our internal balance. This can bring a sense of tiredness or feeling slightly ‘unmoored’ as though you have lost your footing!  

Extra time with the children can sometimes be an emotional challenge

Summer holidays usually mean more time spent with the children, extended family, and friends. While this can be lovely, it can also be emotionally trying. If you are already dealing with fluctuating hormones, the extra pressure may impact your patience, mood, and ability to regulate stress. During summer, the mental and physical load increases while the usual opportunities (however small) for some solitude, quietness, and self-care often decrease.

Heat and hot flushes

Many women experience hot flushes and night sweats during perimenopause and menopause, and the summer heat can make these symptoms feel even more intense. Warm nights often disrupt sleep, making it harder to feel rested, while higher daytime temperatures can leave you feeling exhausted and overwhelmed. When combined with the hormonal fluctuations of perimenopause or menopause, this can significantly impact your energy, mood, and overall sense of well-being.

Being a summer social butterfly

Summer brings barbecues, beach days, holidays abroad, and other social events. While these are meant to be fun, they can feel overwhelming, especially when dealing with symptoms like brain fog, weight fluctuations, or low self-esteem. It’s not always possible to ‘keep up’ or ‘stay cheerful’ when juggling the usual daily activities, alongside trips to the beach, paddling pool parties, picnics, and bike rides!

What symptoms can Hormone Replacement Therapy (HRT) help alleviate?

HRT can offer significant relief from a range of symptoms that often feel intensified during the summer months. One of the most immediate benefits many women notice is a reduction in hot flushes and night sweats, leading to better sleep and greater comfort during warm days and nights.

It can also help ease sleep disturbances which are often worsened by longer daylight hours and busy social calendars by addressing the hormonal imbalances that contribute to insomnia and early waking.

Mood changes, irritability, and increased anxiety, especially when spending more time with family or managing a disrupted routine, may also be alleviated with HRT, helping you feel more emotionally ‘steady’. Many women find that brain fog and memory lapses improve too, making tasks like planning trips, managing children, or even holding a conversation feel less overwhelming.

HRT can also relieve vaginal dryness and discomfort, which may be exacerbated by heat, activity, or certain summer clothing. Perhaps most importantly, it can help restore your energy levels so that longer days feel invigorating rather than exhausting, allowing you to fully enjoy the summer months ahead.

Why it’s worth starting HRT now – before the summer starts

One of the biggest myths around perimenopause and menopause is that you just have to push through it. Many women put their symptoms on the back burner, thinking they will deal with it after the summer break, after the children go back to school, or once they have finished taking care of everyone else. But waiting often means struggling through weeks (or months) that could have felt easier and more joyful.

HRT doesn’t take months to work – sometimes symptoms are eased in a few weeks!

Many women begin to feel better within a few weeks of starting treatment. That means if you start now, there is a good chance you will be sleeping more soundly, feeling more balanced, and experiencing fewer hot flushes by the time your summer truly kicks off.

Appointments with us are easy to access, and any questions and follow-ups are handled quickly and discreetly, so you can get the support you need without interrupting your time during the busy summer months and school holidays.

Seeking help doesn’t mean you are failing, or not strong enough to cope with perimenopause and menopause symptoms on your own. It means you are paying attention to what your body needs and choosing to support it.

Many of our patients report feeling empowered after starting HRT. They feel this not just because the physical symptoms reduce, but because they realise they don’t have to accept the symptoms as their new normal.

And while HRT is not necessarily right for everyone, talking to your GP or a menopause specialist can help you understand all the options available to you. There are also lifestyle changes, non-hormonal treatments, and holistic approaches that can be part of your support plan.

Enjoy the summer!

Summer is meant to be a time of fun, holidays, social gatherings, and outdoor activities. If menopause symptoms are standing in the way of that, know that there are solutions and you don’t have to tough it out alone.

If you would like to find out how The Female Health Clinic can support you with perimenopause or menopause symptoms, please get in touch for an initial call with one of our friendly team members at 01252 915 333 for more information.

Finally! A few tips to help prepare you for a calm and happy summer

Prioritise rest

Try to maintain a consistent sleep schedule, even if your days are busier than usual.

Hydrate regularly

Dehydration can worsen hot flushes and fatigue. Keep a cool water bottle on hand, especially during travel.

Seek shade and cooling options

Light clothing, fans, and cooling pillows can make a real difference.

Practice saying no

Protect your energy by setting boundaries around events or obligations that feel too much.

Carve out solo time

Even just 10–15 minutes a day can help recharge your emotional batteries.