As the vibrant, expansive energy of summer begins to give way to the crisp air and structured rhythm of fall here in Vancouver, have you ever noticed a shift not just in the weather, but within your own body? Perhaps your PMS feels a little more intense, your energy levels change, or your cycle length varies slightly. If so, I want you to know you’re not imagining it.
As a Naturopathic Doctor, I often remind my patients that we are intrinsically linked to the cycles of nature. The significant transition from summer to fall can have a real impact on our hormonal health. Understanding why this happens is the first step to navigating it with grace and supporting your body through the change.
Why Your Cycle Can Feel Different as Seasons Change
Our bodies are incredibly attuned to our environment. When external cues shift, our internal hormonal cascade can be influenced. Here are three key reasons why the move from summer to fall can affect your menstrual cycle and perimenopausal symptoms:
1. The Shift in Light & Your Circadian Rhythm:
The most significant change is the decrease in daylight hours. Our exposure to light, especially morning light, is the primary regulator of our circadian rhythm, the 24-hour internal clock that governs our sleep-wake cycle. This rhythm heavily influences the production of hormones like melatonin (for sleep) and cortisol (for waking), which in turn have a downstream effect on our reproductive hormones. Disruptions to this rhythm have been linked to changes in menstrual cycle regularity and ovulatory function [1].
2. The Return to Routine & The Rise in Stress:
For many, the end of summer means a return to busier schedules, work projects, and school routines. This increase in perceived demand can elevate our primary stress hormone, cortisol. Chronic stress and high cortisol can directly interfere with our sex hormones. The body, in its wisdom, may prioritize making stress hormones over reproductive hormones, potentially leading to lower progesterone levels in the second half of the cycle. This can worsen common PMS symptoms like anxiety, irritability, and sleep disturbances [2].
3. The Change in Diet & Cravings:
As the weather cools, we naturally tend to shift from lighter summer fare like salads and grilled foods to more comforting, dense, and sometimes carbohydrate-heavy meals. This change in diet can impact our blood sugar balance, gut health, and inflammation levels, all of which play a crucial role in how we experience our hormonal symptoms.
A Naturopathic Toolkit for a Smooth Hormonal Transition
The goal isn’t to fight against the seasonal shift, but to work with our bodies, providing the support they need to adapt smoothly.
Syncing with the Season: Lifestyle Tips
- Prioritize Morning Light: Try to get 10-15 minutes of outdoor light exposure as early as possible in the morning. This is a powerful signal to help anchor your circadian rhythm.
- Maintain a Consistent Sleep Schedule: As the days get shorter, honor your body’s cue for rest. Aim to go to bed and wake up at roughly the same time each day to support hormonal regulation.
- Adapt Your Movement: Shift from expansive summer activities to more grounding forms of exercise like yoga, hiking in the fall leaves, or strength training, which can be excellent for managing stress.
Nourishing Your Hormones for Fall
- Focus on Grounding Foods: Embrace seasonal fall foods like roasted root vegetables, squash, apples, and warming spices.
- Balance Your Blood Sugar: Ensure every meal contains a good source of protein, healthy fats, and fiber to prevent energy crashes and mood swings.
- Key Nutrients for this Time:
- Magnesium: Wonderful for easing anxiety, improving sleep, and reducing menstrual cramps.
- B Vitamins (especially B6): Crucial for energy production, mood regulation, and helping your liver process hormones.
Adaptogenic Herbs for Resilience
- Adaptogens are a class of herbs that help your body become more resilient to stress. Herbs like Ashwagandha or Holy Basil can be incredibly supportive during this transition by helping to modulate cortisol and calm the nervous system. As research on these herbs grows, they are becoming a key tool for naturopathic stress management [3]. It’s always best to work with a qualified practitioner to determine which adaptogen is right for you.
Embracing the Rhythm of Change
Noticing that your body and cycle shift with the seasons isn’t a sign of weakness; it’s a sign that you are deeply connected to the natural world. By understanding these connections, we can proactively support our bodies with simple, effective naturopathic strategies, making the transition into fall a smooth and comfortable one.
Your Personalized Plan for Hormonal Harmony
If you find that seasonal shifts, PMS, or perimenopausal symptoms significantly impact your quality of life, I invite you to book a consultation. Together, we can create a personalized plan to support your unique hormonal needs.
References:
- Sellix, M. T. (2019). The Circadian Clock in Female Reproduction. Endocrinology, 160(10), 2401–2415.
- Kalantaridou, S. N., Makrigiannakis, A., Zoumakis, E., & Chrousos, G. P. (2004). Stress and the female reproductive system. Journal of reproductive immunology, 62(1-2), 61–68.
- Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.
