Summer is a season of fun and relaxation, but it can also be a challenging time for hormone health and maintaining a healthy weight. The hot weather, increased social activities, and changes in diet can all affect our hormones and make it harder to stay at a healthy weight. In this blog, we’ll discuss some tips for maintaining hormone health and a healthy weight during the summer months.
Hormone Health
Hormones play a critical role in regulating our metabolism and weight, as well as our mood, energy levels, and overall health. However, many factors can disrupt hormone balance, including stress, poor sleep, and diet. Here are some tips for maintaining hormone health during the summer:
- Stay hydrated: Drinking plenty of water is essential for hormone health, as dehydration can disrupt hormone balance and lead to fatigue, headaches, and other symptoms. Aim for at least 8-10 glasses of water per day, and more if you are active or sweating.
- Get enough sleep: Sleep is crucial for hormone balance, as it helps regulate cortisol, insulin, and other hormones. Aim for at least 7-8 hours of sleep per night, and try to stick to a consistent sleep schedule.
- Manage stress: Stress can disrupt hormone balance and lead to weight gain, fatigue, and other health issues. Take time to relax and unwind, whether it’s through meditation, yoga, or other stress-reducing activities.
- Eat a healthy diet: A diet rich in whole foods, including fruits, vegetables, lean protein, and healthy fats, can help support hormone health. Avoid processed and sugary foods, which can disrupt hormone balance and lead to weight gain.
- Preventative care: Keeping regularly scheduled visits with your 25 Again provider is key to maintaining optimal hormones year round.
Healthy Weight
Maintaining a healthy weight during the summer can be a challenge, as many social activities involve eating and drinking. However, there are several strategies you can use to stay on track:
- Practice portion control: When eating out or at social events, try to practice portion control. Fill up on fruits, vegetables, and lean protein, and limit high-calorie and high-fat foods.
- Stay active: Summer is a great time to be active, whether it’s through swimming, hiking, or other outdoor activities. Aim for at least 30 minutes of moderate-intensity activity most days of the week.
- Limit alcohol intake: Alcohol is high in calories and can disrupt hormone balance, so it’s important to limit your intake. Stick to one or two drinks per day, and avoid sugary mixed drinks.
- Stay accountable: Keep track of your food and activity using a journal or our Roadmap to Weight Loss program, and seek support from friends or a 25 Again health professional to stay accountable and motivated.
Activity
Staying active is important for maintaining hormone health and a healthy weight. During the summer, it’s a great time to get outside and enjoy activities such as swimming, hiking, or biking. Aim for at least 30 minutes of moderate-intensity activity most days of the week. You can also incorporate more movement into your daily routine, such as taking the stairs instead of the elevator, or going for a walk after dinner.
Hydration
Staying hydrated is crucial for maintaining hormone health and a healthy weight. Dehydration can disrupt hormone balance and lead to fatigue, headaches, and other symptoms. It can also make it harder to lose weight, as our bodies need water to metabolize fat. During the summer, it’s especially important to drink plenty of water and other hydrating fluids, such as herbal tea or coconut water. Aim for at least 8-10 glasses of water per day, and more if you’re active or sweating.
Sleep
Sleep is another critical factor for maintaining hormone health and a healthy weight. Sleep helps regulate cortisol, insulin, and other hormones that are important for metabolism, appetite, and mood. During the summer, it can be tempting to stay up late and enjoy the longer days, but it’s important to prioritize sleep. Aim for at least 7-8 hours of sleep per night, and try to stick to a consistent sleep schedule.
Nutrition/Health
Eating a healthy diet is essential for maintaining hormone health and a healthy weight. During the summer, it can be challenging to stick to a healthy eating plan, with social events and vacations. However, there are some tips you can follow to make healthier choices:
- Choose whole foods: Focus on whole foods, such as fruits, vegetables, lean protein, and healthy fats. Avoid processed and sugary foods, which can disrupt hormone balance and lead to weight gain.
- Practice portion control: When eating out or at social events, try to practice portion control. Fill up on fruits, vegetables, and lean protein, and limit high-calorie and high-fat foods.
- Stay hydrated: Drinking plenty of water and other hydrating fluids can help you feel full and reduce your appetite. Try drinking a glass of water before meals to help you eat less.
- See your 25 Again Provider regularly and notify them of any health concerns
Maintaining optimal hormone health and a healthy weight during the summer requires a combination of healthy habits, including staying hydrated, getting enough sleep, managing stress, eating a healthy diet, practicing portion control, staying active, limiting alcohol intake, staying on top of your health, and staying accountable. By following these 25 Again tips, you can enjoy all the fun and relaxation of summer while maintaining optimal health and well-being.
