“Heat and dehydration can also affect oestrogen and progesterone levels, leading to symptoms of hormonal imbalance,” says Hannah. “This might mean irregular periods or worsened PMS symptoms, such as cramps.”
Coping technique: “Your liver plays a key role in regulating oestrogen and progesterone, and without enough hydration, it can struggle, leading to bloating and mood swings,” Hannah explains.
To ease symptoms, she advises increasing your water intake and snacking on hydrating foods, such as cucumbers, watermelon, and strawberries. Other additions you could add to your routine, says Hannah, include “herbal teas, such as spearmint tea, which is also good for PCOS [polycystic ovary syndrome].”
3. Weaker immune system
We do not have a tendency to consider hormones as being important for a well-functioning immune system. However hormones truly play an intricate function in how nicely we combat off an infection.
Oestrogen is believed to control the immune system however “warmth and dehydration can weaken it by affecting the steadiness of hormones like cortisol and oestrogen, making you extra susceptible to sickness,” Hannah says.
Likewise, thyroid hormones, which play an important function in immune operate, might be decreased by warmth, notes Dr Singh. Warmth also can affect the discharge of molecules known as cytokines that may trigger irritation, she provides.
At first, “the body produces heat shock proteins that help protect cells from damage,” explains Dr Singh. “However, elevated cortisol due to the heat can suppress the immune response, reducing the body’s ability to fight infections.”
Coping technique: “Supporting your body’s immune function in hot weather means staying hydrated to help regulate cortisol levels and support liver health,” says Hannah. Necessary, too, is consuming a balanced, nutrient-rich food plan, particularly one that includes a serving of protein with every meal.
With out ample protein, your physique would possibly battle to supply sufficient immune cells and antibodies to combat off sickness, says nutritionist Riya Lakhani-Kanji. Whereas Dr Singh advises together with meals wealthy in nutritional vitamins C and E, zinc and omega 3, in addition to “probiotic foods to help maintain gut health, which is closely linked to the immune system.”
4. Feeling exhausted, sore breasts and bloating
“Dehydration during a heatwave can lead to poor liver function, which can cause an accumulation of excess hormones like oestrogen,” says Hannah. “This might result in symptoms such as fatigue, bloating and sore breasts.”
Coping strategy: “Cold herbal teas, like green tea, not only help with hydration but also offer specific hormonal benefits, such as supporting metabolism,” says Hannah.
5. Poor sleep
It may seem obvious, but hot weather can disrupt your sleep. Aside from an overly hot bedroom that can leave you tossing and turning, “heat exposure at night can also disrupt melatonin production, leading to poor quality sleep,” Dr Singh notes. This, in flip, “can impact cortisol levels and growth hormones,” which are essential for tissue repair and regulating our metabolism.
Coping strategy: Adequate rest is important if you want to avoid higher cortisol levels, says Dr Singh.
