How to Manage Perimenopause Symptoms During Summertime

A Holistic Guide by Flor da Vida

When many women first hear the word perimenopause, a wave of fear or uncertainty can rush in. You might wonder: Am I already in it? Is it too early? Is something wrong?

The truth is: perimenopause often starts much earlier than most of us were ever taught — and there is absolutely no reason to fear this transition.

When Does Perimenopause Start?

Perimenopause is the natural transitional phase before menopause. During this time, your hormones begin to gently shift as your reproductive years slowly begin to close. For some women, the first subtle signs may begin as early as the late 30s or early 40s, though for many, these changes become more noticeable in the mid to late 40s. This phase may last several years — sometimes even a decade — before menopause officially arrives (defined as 12 consecutive months without a period).

Perimenopause is not a problem to fix — it is a passage to be supported, honored, and held with grace.

When you hear the words "you might already be in perimenopause," it's not a sentence of decline — it's simply an invitation into a new relationship with your body. Your system is evolving, offering you deeper wisdom, insight, and opportunities to care for yourself in more intimate ways.

Why Summertime Can Feel a Bit More Intense

While perimenopause can bring waves of hot flashes, mood shifts, and fatigue at any time of year, the summer season can sometimes amplify these symptoms. The heat, extended daylight, and increased social demands may create additional stress on the nervous and hormonal systems. You may notice:

• Hot flashes or night sweats feeling stronger in the summer heat

• Trouble sleeping due to warmer nights

• Dehydration intensifying headaches, bloating, or fatigue

• Increased skin sensitivity or digestive fluctuations

• Mood swings or anxiety feeling heightened

But summer also offers us powerful natural remedies — sunlight, fresh foods, movement, and an invitation to slow down and realign.

6 Ways to Support Your Body Through Perimenopause This Summer

At Flor da Vida, we view perimenopause as a sacred season of recalibration. Here are simple, effective ways you can support your system during summertime:

1. Hydrate Intentionally

As your hormones fluctuate, your body’s ability to regulate fluids can change. Stay well-hydrated with pure water, coconut water, and mineral-rich herbal infusions. Incorporate cooling herbs like lemon balm, hibiscus, nettle, and mint to refresh and nourish your tissues while gently supporting your nervous system.

2. Embrace Cooling, Seasonal Foods

Summer is nature’s offering of cooling, hydrating foods. Enjoy plenty of:

• Watermelon

• Cucumbers

• Berries

• Leafy greens

• Chia seeds

• Fresh herbs like basil and cilantro

At the same time, minimize foods that may worsen heat and inflammation, such as excessive caffeine, alcohol, fried foods, and processed sugars.

3. Prioritize Rest & Gentle Rhythms

Summer’s long days often pull us into busier schedules, but your body may crave a gentler pace. Support your sleep with calming nighttime rituals:

• Cooling showers or baths

• Light, breathable linen sheets

• Herbal teas with chamomile or passionflower

• Magnesium foot soaks

• Gentle breathwork or meditation
  

4. Move with Your Cycle

Even in perimenopause, your body still carries cyclical wisdom. Pay attention to your energy levels and choose movement that supports you:

• Early morning walks before the heat rises

• Swimming or water exercises

• Womb yoga, pilates, or breath-led movement

• Outdoor grounding practices

Movement during this time isn’t about pushing — it’s about circulating energy, supporting mood, and honoring your evolving body.

5. Support Your Skin, Lymphatic & Hormonal Balance

Your skin, lymphatic system, and hormones are deeply interconnected during perimenopause. Dry brushing, self-massage, and botanical skincare can support circulation and reduce fluid retention.

Receiving a professional lymphatic drainage session can be especially supportive during summertime.Lymphatic drainage helps:

• Reduce bloating and puffiness

• Alleviate water retention

• Promote detoxification

• Ease inflammation

• Support immune and hormonal balance
  

At Flor da Vida, our lymphatic therapies are designed to meet the changing needs of women in all phases — offering both physical relief and deep emotional release as your body transitions.

6. Lean Into Community & Support

Perhaps one of the most overlooked forms of medicine: community care. Perimenopause can feel isolating, but you are not meant to journey through it alone. Sharing your experience, receiving education, and finding compassionate holistic guidance can be profoundly healing.

You Are Still Becoming

Perimenopause is not an ending — it’s a threshold into a wiser, more embodied version of yourself. With the right care, this transition can be a beautiful unfolding of your next season.

At Flor da Vida, we are here to walk with you — offering gentle therapies, holistic guidance, and spaces where your body’s wisdom is always honored.

✨ If you're ready to receive support, book your summer lymphatic session or schedule a personal wellness consultation today.

With love,

Débora Marchetti

Manual Lymphatic Drainage

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