It’s the beginning of February. The summer holidays are over, kids are back at school, work has returned and you’re back into the swing of things again...well, trying to (at least).
One thing you may have noticed is how tired and fatigued you feel, even after having a holiday or some kind of end-of-year break.
Here’s why women feel so depleted after summer and what you can do to change that.
Firstly, summer is a busy time. The social calendar ramps up, there’s more alcohol consumption, more socialising, increased intake of refined sugar and processed foods and often less sleep or disrupted sleep patterns. While it’s a fun time of year, it’s also demanding, which places a toll on our energy levels and hormones.
The chaos of school holidays, the increased mental load of Christmas preparations and running around to multiple events eventually catch up with us.
There is also almost always a change in diet. Alcohol intake increases, regular eating habits go out the window, we tend to indulge more, skip meals, and consume more processed food than usual. This impacts our blood sugar levels, causing them to rise quickly and crash just as fast. The result? Unstable energy, fatigue, and lethargy. Not to mention, changes in food quality and alcohol intake further weigh down our energy levels.
The heat can also play a role in fatigue. Warmer weather increases fluid and electrolyte loss through sweat, which can leave us feeling tired and depleted. If fluids and electrolytes aren’t adequately replaced, dehydration sets in — and once again, our energy and hormones take a hit.
Now that life has returned to some sort of normality, here’s what you can do to regain your energy and support your hormones for the year ahead.
Get into a consistent sleep routine.
Aim to go to bed and wake up at the same time each day, targeting around eight hours of quality sleep per night. Reduce screen time at least one hour before bed and implement a calming nighttime routine such as journaling or reading to help prepare your body for sleep.
Eat regular, balanced meals throughout the day.
Think protein-rich, fibre-filled meals with a wide variety of nutrients from colourful fruits and vegetables. Include healthy fats like olive oil, avocado, nuts, and seeds, along with complex carbohydrates such as quinoa, legumes, sweet potato and basmati rice. This helps stabilise blood sugar levels, leading to more consistent energy and better hormone balance.
Hydrate consistently throughout the day.
Most women need around 2–3 litres of water daily (more if breastfeeding). Staying hydrated helps maintain focus, alertness, and energy. Water is essential, and if you’re feeling thirsty or licking your lips, you’re already dehydrated.
Reduce caffeine, refined sugar and alcohol.
These not only dehydrate you but also drain your energy over time. While coffee and refined sugar provide quick energy hits, they disrupt blood sugar and cortisol levels. Try swapping your afternoon coffee for water, and refined sugar snacks for options like yoghurt and berries, apple with peanut butter, a protein smoothie or chia pudding.
Supporting your energy levels doesn’t have to be hard or complicated. Sticking to the basics like improving sleep, eating nourishing meals, and staying hydrated can make a powerful difference to how your body feels and functions.