Summer brings sunshine and fun, but for women with PCOS (Polycystic Ovary Syndrome), the heat can intensify symptoms like fatigue, bloating, and insulin resistance. Suzanne Elkind, LAc, a holistic women’s health expert, shares science-backed strategies to help you stay balanced and comfortable all season long.
Why Summer Can Worsen PCOS Symptoms
PCOS is closely linked to insulin resistance, inflammation, and hormonal imbalances—all of which can be aggravated by:
✔ Dehydration – Thickens blood and stresses the adrenal glands.
✔ Heat stress – Raises cortisol, worsening insulin resistance.
✔ Electrolyte loss – Disrupts metabolic and hormonal function.
Here are 5 ways to manage PCOS naturally this summer:
1. Stay Hydrated (But Not Just with Water!)
Dehydration increases insulin resistance—a major PCOS trigger.
✅ Drink:
- Electrolyte-infused water (try coconut water or a pinch of Himalayan salt in water).
- Herbal iced teas (spearmint lowers androgens, cinnamon helps blood sugar).
❌ Avoid: Sugary sports drinks and excessive caffeine (they dehydrate further).
2. Eat Cooling, Anti-Inflammatory Foods
Certain foods help cool the body, reduce inflammation, and balance blood sugar:
🍉 Watermelon – Hydrating + contains lycopene (lowers inflammation).
🥒 Cucumber & celery – Natural diuretics to reduce bloating.
🫐 Berries – Low-glycemic and rich in antioxidants.
🌿 Mint & cilantro – Support liver detox (key for estrogen balance).
3. Prioritize Electrolytes (Especially Magnesium & Potassium)
Sweating depletes electrolytes, which regulate blood sugar, muscle function, and cortisol levels.
💧 Try:
- Magnesium-rich foods (leafy greens, pumpkin seeds).
- Potassium boosters (avocado, banana, coconut water).
- IV hydration therapy (for rapid rebalancing—ask about our PCOS-supportive IVs).
4. Opt for Gentle, Cooling Exercise
High-intensity workouts in heat can spike cortisol. Instead:
🧘♀️ Yoga (supports insulin sensitivity + reduces stress).
🏊♀️ Swimming (cools the body while being joint-friendly).
🌅 Early morning/late evening walks (avoid peak sun hours).
5. Support Your Sleep & Circadian Rhythm
Poor sleep worsens insulin resistance and androgen levels.
😴 Tips:
- Keep your bedroom cool (68–72°F).
- Use blackout curtains to block summer’s late sun.
- Try magnesium glycinate before bed (calms the nervous system).
FAQ: PCOS & Summer
Q: Can heat make my PCOS hair loss worse?
A: Yes! Heat stress raises DHT (a potent androgen), which can accelerate hair thinning. Stay cool, hydrate, and consider spearmint tea or saw palmetto supplements (consult your practitioner first).
Q: Why do I feel more bloated in summer?
A: Heat + dehydration slow digestion and increase water retention. Focus on hydration, electrolytes, and fiber-rich foods (chia seeds, flaxseeds).
Q: Are there specific supplements for summer PCOS support?
A: Magnesium, inositol, and omega-3s are especially helpful for summer-related insulin resistance and inflammation. Book a consult for personalized recommendations.
