Written by Charlotte Cheetham, Gut Health Coach
Charlotte Cheetham is an expert coach in Gut Health for menopausal women. She is the founder of Lifeinsghts and aims to help all menopausal women one by one to heal their symptoms which are preventing them from living a normal life. She has also written articles for Healthieyoo magazine about gut health, menopause and psychobiotics.
Discover how to naturally balance your hormones and boost energy with key dietary shifts. In this guide, you’ll learn the powerful connection between the food you eat and hormone regulation. From improving mood and reducing sugar cravings to tackling hormonal imbalances like PCOS and thyroid issues, these simple but effective nutrition strategies can help you unlock your body’s full potential.
Introduction to hormonal balance through diet for women
Hormones play a critical role in nearly every aspect of women’s health, especially during life stages like menstruation, pregnancy, and menopause. An imbalance in hormones can lead to a range of health issues, such as mood swings, fatigue, weight gain, sugar cravings, and even more serious conditions like polycystic ovary syndrome (PCOS) or thyroid disorders. But the good news is that diet plays a powerful role in regulating and balancing hormones. In fact, the foods you eat can help to naturally optimize hormone production, detoxification, and regulation.
Until I learnt how diet can help to balance your hormones I suffered with so many symptoms associated with hormonal imbalance when I went through the menopause. I became so much more healthy and happy after learning about the connection between diet and hormones.
In this article, we will dive into how different nutrients and foods can assist in balancing key hormones in the body. We’ll also cover lifestyle changes, specific foods to include or avoid, and meal planning tips to support hormone health at any life stage, including menopause.
Understanding hormones and how diet affects them
Hormones are chemical messengers that are produced in the endocrine glands and travel throughout the body, coordinating complex processes like metabolism, growth, fertility, and even emotions. Some of the most important hormones that diet can influence include:
Oestrogen: Plays a key role in reproductive health and mood regulation, but an imbalance can cause symptoms like weight gain, bloating, and mood swings.
Progesterone: Important for fertility and helps balance oestrogen, but low levels can cause irregular periods and mood problems.
Insulin: Manages blood sugar levels, and imbalances can lead to insulin resistance, prediabetes, or diabetes.
Cortisol: Known as the stress hormone, too much cortisol can cause weight gain, fatigue, and poor sleep.
Thyroid hormones: Regulate metabolism and energy levels, and imbalances can result in fatigue, weight changes, and hair loss.
The foods you eat either support or stress the endocrine system, influencing how well your body can produce and regulate these hormones.
Foods and nutrients to balance hormones
1. Healthy fats
Fats are the building blocks of hormone production. Without enough healthy fats, your body cannot produce hormones like oestrogen, progesterone, and testosterone. Incorporating more healthy fats into your diet can help improve hormone balance, particularly for women in menopause, who experience a decline in oestrogen levels.
Omega-3 fatty acids: These essential fats found in fish like salmon, flaxseeds, and walnuts help to reduce inflammation and support oestrogen balance.
Monounsaturated fats: Found in olive oil, avocados, and nuts, these fats improve insulin sensitivity and reduce the risk of insulin resistance, a key factor in PCOS and metabolic disorders.
Saturated fats: Though saturated fats often get a bad rap, sources like coconut oil and grass-fed butter can help stabilize hormone levels when consumed in moderation.
2. Fibre for detoxification
Fibre plays a vital role in helping the body eliminate excess oestrogen. If oestrogen isn't properly metabolised and excreted, it can lead to oestrogen dominance, which is linked to PMS, fibroids, and an increased risk of breast cancer.
Cruciferous vegetables: Broccoli, cauliflower, kale, and Brussels sprouts are particularly beneficial because they contain compounds that help detoxify excess oestrogen.
Whole grains and legumes: Foods like oats, lentils, and quinoa are high in fibre and help regulate insulin, reduce cortisol, and aid digestion, further supporting hormone balance.
3. Antioxidants to combat oxidative stress
Chronic stress, environmental toxins, and a poor diet can increase oxidative stress, which negatively impacts hormone production and regulation. Antioxidants help protect the cells that produce hormones and can also support healthy liver function, which is essential for hormone detoxification.
Vitamin C: Found in bell peppers, citrus fruits, and strawberries, vitamin C helps reduce cortisol and support adrenal health.
Vitamin E: Found in almonds, sunflower seeds, and spinach, vitamin E supports reproductive health and improves progesterone production.
Selenium: A powerful antioxidant found in Brazil nuts, selenium is critical for thyroid health and hormone regulation.
4. Protein for hormone synthesis
Protein provides the amino acids that your body needs to create peptide hormones like insulin, growth hormone, and glucagon. It's also essential for stabilizing blood sugar, which has a direct impact on cortisol, insulin, and oestrogen levels.
Plant-based proteins: Legumes, quinoa, and chia seeds are rich in amino acids and support insulin sensitivity.
Animal proteins: Eggs, poultry, and grass-fed beef provide high-quality protein, essential for producing thyroid hormones and other metabolic regulators.
5. Phytochemicals to mimic and balance hormones
Certain plant compounds can mimic hormones in the body or help regulate hormonal activity. Phytoestrogens, for example, are compounds found in plants that can mildly mimic oestrogen and help balance oestrogen levels in the body.
Flaxseeds: Rich in lignans, flaxseeds have a balancing effect on oestrogen by either increasing or decreasing its activity, depending on what the body needs.
Soy: Soy contains isoflavones, a type of phytoestrogen that can help reduce menopausal symptoms by mimicking oestrogen. However, it should be consumed in moderation as it can affect thyroid function in high amounts.
6. Adaptogenic herbs for stress hormone regulation
Adaptogens are herbs that help the body adapt to stress, regulating cortisol and supporting adrenal health. They’ve been used for centuries in traditional medicine to balance hormones and improve overall health.
Ashwagandha: This adaptogen helps lower cortisol and supports thyroid health.
Maca root: Used to balance oestrogen and progesterone, particularly during menopause, maca can help reduce symptoms like hot flashes and mood swings.
Rhodiola: Known for improving energy levels and mental clarity, rhodiola helps balance cortisol and reduce stress-induced hormonal imbalances.
Lifestyle changes to support hormone health
In addition to dietary changes, your lifestyle plays a major role in hormonal balance. Stress, sleep, and physical activity are key factors that interact with the endocrine system. Below are some suggestions as to how you can take charge of your lifestyle to support your hormonal health.
1. Stress management
Chronic stress leads to elevated cortisol levels, which can throw off your entire hormone balance. When cortisol is high for too long, it can lead to insulin resistance, thyroid problems, and disruptions in reproductive hormones.
Mindfulness and meditation: Mindfulness practices help reduce stress and cortisol levels, allowing the body to restore hormonal balance.
Breathing exercises: Techniques like deep breathing stimulate the parasympathetic nervous system, lowering cortisol and promoting relaxation.
2. Prioritise sleep
Poor sleep quality or not enough sleep can disrupt your circadian rhythm, leading to imbalances in cortisol, insulin, and reproductive hormones.
Sleep hygiene: Create a bedtime routine that promotes relaxation, such as avoiding screens an hour before bed, keeping the room dark, and going to bed at the same time each night.
3. Exercise and movement
Regular physical activity helps regulate insulin, improve cortisol levels, and promote a healthy balance of reproductive hormones like oestrogen and progesterone.
Resistance training: Lifting weights or body-weight exercises help to build muscle, reduce insulin resistance, and balance cortisol.
Cardiovascular exercise: Activities like walking, jogging, or cycling support heart health and lower stress, both of which are critical for hormone balance.
Foods to avoid for hormonal balance
While certain foods help balance hormones, others can disrupt hormonal activity. Some of the main culprits include:
1. Refined sugars
High sugar intake leads to spikes in insulin, causing a cascade of hormonal disruptions. It can also lead to weight gain, which increases oestrogen levels and contributes to insulin resistance.
2. Processed and trans fats
Foods like fast food, fried items, and packaged snacks often contain trans fats that are inflammatory and can interfere with hormone production, particularly insulin and estrogen.
3. Caffeine and alcohol
Both caffeine and alcohol can increase cortisol levels and disrupt sleep patterns, making it harder for your body to maintain hormonal balance. They can also strain the liver, which is responsible for detoxifying excess hormones.
4. Conventional dairy and meat products
Non-organic dairy and meat products can contain added hormones and antibiotics that disrupt your body’s natural hormone balance. Opt for grass-fed, organic, and hormone-free options whenever possible.
Sample meal plan for hormone balance
Here’s a sample one-day meal plan to give you an idea of how to incorporate hormone-balancing foods into your daily routine.
Breakfast
Chia seed pudding: Made with almond milk, chia seeds, and topped with fresh berries and a drizzle of flaxseed oil.
Herbal tea: Like peppermint or chamomile to soothe digestion and reduce cortisol levels.
Lunch
Quinoa salad: Tossed with mixed greens, chickpeas, avocado, pumpkin seeds, and a lemon-olive oil dressing.
Grilled salmon: Rich in omega-3s, served with a side of steamed broccoli for fibre and antioxidants.
Snack
Handful of nuts and raisins: For healthy fats and vitamin E.
Apple slices: Rich in fibre and antioxidants to support oestrogen metabolism.
Dinner
Grilled chicken: Free-range chicken breast marinated in turmeric and ginger for anti-inflammatory benefits.
Roasted sweet potatoes: A great source of fibre and slow-releasing carbs.
Sautéed spinach: Packed with iron, magnesium, and B vitamins to support thyroid and adrenal health.
Evening wind-down
Golden milk: A warm turmeric drink made with almond milk, cinnamon, and a touch of honey to promote relaxation and support cortisol levels before sleep.
Conclusion
Balancing hormones through diet is a powerful and natural way to support your overall health and well-being. By incorporating nutrient-dense foods, avoiding hormone disruptors, and embracing a lifestyle that prioritises stress management, sleep, and physical activity, you can optimise your hormonal health at any stage of life, particularly during menopause. Small dietary changes can have a profound effect on how you feel, improving everything from mood and energy levels to digestion and weight management.
Understanding the connection between diet and hormones empowers you to take control of your health naturally. By following the tips outlined in this article, you can create a foundation of hormonal balance that allows you to thrive in every aspect of your life.
Charlotte Cheetham, Gut Health Coach
Charlotte Cheetham is an expert Gut Coach for menopausal women. After suffering from an acute gut infection she had to learn how to manage her gut health to prevent another massive flare up. She has learnt how to manage her nutritional needs to become healthy and happy during the menopause. Her mission is to help as many women as possible to manager thier diet and ifestyle so they. too, can learn how to become healthy and happy again.
