Without hormones, our bodies would not function. Hormones are chemicals that communicate through carrying messages throughout the body.

They influence most things from our mood, energy levels, metabolism and overall health. When these messages are out of sync, it can lead to issues like fatigue, weight gain, and mood swings. It’s pretty crazy to think they can have such an influence, right? 

For many women, issues like PMS, PMDD, perimenopause, endometriosis, and PCOS are tied to changes in hormones. When left untreated or managed, these conditions can leave us feeling depleted, confused and off balance. 

Breaking down our hormones 

Sex hormones, oestrogen and progesterone, naturally fluctuate throughout a female's menstrual cycle. These fluctuations are normal, but for many women, they can negatively impact balance, mood, energy, motivation and even food choices. 

• Oestrogen and progesterone regulate the menstrual cycle, fertility, appetite, inflammation, and mood. An imbalance or sensitivity to natural fluctuations throughout the cycle can contribute to painful periods, mood swings, and reproductive disorders.

• Testosterone can influence energy, libido and muscle tone. Although less abundant in women, it can have an impact on the body if it is in excess (PCOS) or not enough (sometimes in perimenopause).  

• Insulin & Cortisol have a significant impact on oestrogen and progesterone levels and can exacerbate hormonal issues.

• The thyroid could be considered as a master regulator that plays a role in controlling your metabolism, energy levels, the digestive system and even mood. Just like other hormones, the thyroid relies on the right nutrients to do its job properly. 

The good news? Eating the right foods can help ease these challenges and support your body’s natural equilibrium. 

Let’s take a closer look at some important nutrients and foods to prioritise in your day-to-day diet that can help regulate, nourish and support hormone balance.

Nutrients & The Food That Support Hormonal Health

1. All the healthy fats

Your body requires healthy fats, such as omega-3 fatty acids, to effectively produce hormones. Without an adequate dietary fat intake, you may not generate sufficient levels of these essential hormones, which are vital for maintaining overall health and ensuring that your reproductive system—and many other systems—function properly. 

Omega-3 fatty acids have a powerful anti-inflammatory effect and play a role in reducing oxidative stress and inflammation. PMS (including headaches, painful periods, bloating, breast tenderness and mood changes), endometriosis, PCOS, and thyroid issues come with inflammation and can disrupt hormone balance, adding to hormonal shifts and impacting cortisol.

Fats also have some other essential mechanisms, including supporting a healthy microbiome essential for hormone detoxification and balancing blood glucose levels needed to maintain hormone health. 

Omega-3 fatty acids can be found in fatty fish (like salmon and mackerel), flaxseeds, and walnuts. Monounsaturated fats can be found in olive oil, avocados, nuts and seeds and eggs. 

2. Fibre-Filled Foods

An imbalance in your gut microbiome, sometimes known as gut dysbiosis, can contribute to elevated oestrogen levels and other hormonal imbalances.

Fibre not only aids in digestion and provides fuel for the microbiome but also helps regulate oestrogen levels that may be the cause of breast tenderness and fluid retention. 

When you are creating your shopping list this week, add some whole grains (quinoa, brown rice, millet, rye), legumes (lentils pack a nutrient punch with iron, fibre, vitamin B6 and magnesium), fruits, and vegetables to provide the fibre necessary. Try to get 30g of fibre in a day if you can!

3. Magnesium 

Magnesium is a non-negotiable vitamin needed when it comes to hormone health. It’s there to help stress, sleep, calm the nervous system, help serotonin production, and keep energy going with its influence on insulin. 

Magnesium-packed foods like leafy greens, a variety of nuts and seeds such as almonds and pumpkin seeds, whole grains like brown rice and quinoa, and legumes including beans, lentils, and chickpeas can be added to your everyday salad.

4. Antioxidant-Rich Fruits and Vegetables

Antioxidants found in berries, leafy greens, and colorful vegetables combat oxidative stress and shield your body from the harmful effects of free radicals by neutralising their impact on your hormones. By reducing inflammation, antioxidants promote a healthier internal environment for hormone function.

Antioxidants are made up of many vitamins and minerals, such as vitamin C, vitamin E, and beta-carotene, along with polyphenols like quercetin, resveratrol, and curcumin, as well as flavonoids found in fruits, vegetables, and teas (green and black tea). All these amazing vitamins and minerals offer protective benefits by helping regulate the metabolism of hormones and support thyroid function and the immune system.

Some favourites found in food are almonds, avocados, dark leafy greens, broccoli, berries, kiwi, apples and onions! 

5. Protein 

Protein is probably a hero according to most of us nutritionists! Protein is required in the formation of muscles, hair, skin, nails, hormone function and neurotransmitter production. As we age, our muscle mass declines and so does our bone density, and this impacts our metabolism. Simply getting enough protein a day for your body, movement and stress needs can improve hormone health and maintain healthy blood glucose levels. 

The potential of food! 

Food is a potent tool in the journey toward hormonal balance. By focusing on nutrient-dense meals tailored to the specific challenges of PMS, PMDD, perimenopause, endometriosis, thyroid dysfunction and PCOS, we can nourish our hormones and vitality through all stages of life. 

Go on, give it a go, and try adding these to your shopping list this week.