5 Ways to Support Your Hormones with Nutrition
We’ve all been there — the week before your period, the bloating starts, moods dive and emotions run high! These pre-period symptoms have long been accepted as “normal,” but they are actually signs of hormonal imbalance.
Common symptoms like acne, fatigue, weight gain and low libido are often linked to rapidly fluctuating sex hormones. If these imbalances continue, they may contribute to conditions such as endometriosis or PCOS.
The female hormone cycle is a complex dance of ups and downs throughout the month, influenced by lifestyle, diet, stress and sleep. Luckily, there are steps we can take to support our bodies, keep things balanced and alleviate common symptoms.
So how can we support this balance?
1. Consume Healthy Fats
Healthy fats are essential for hormone production and assimilation. Include:
· oily fish: salmon, mackerel, sardines, herring, anchovies
· nuts, and seeds: almonds, walnuts, flaxseeds
· Avocado and olive oil
These fats are building blocks for sex hormones and can help stabilise mood and energy. Did you know? Research shows omega‑3 fats (rich in oily fish) may help reduce PMS symptoms and support hormone regulation (Harvard Health, 2022).
2. Include Cruciferous Vegetables
Vegetables like broccoli, kale, cabbage, and cauliflower are key for hormone detoxification.
· High in fibre, which supports digestion and prevents old hormones from recirculating
· Contain indole-3-carbinol, a compound that aids liver detoxification and oestrogen metabolism
Tip: Add at least one cup of cruciferous vegetables to lunch or dinner to support hormone balance (Journal of Nutritional Biochemistry, 2021).
3. Prioritise Protein
Protein helps stabilise blood sugar, which is crucial for hormone balance. Include protein with each meal or snack:
· Eggs, fish or lean poultry
· Greek yoghurt, cottage cheese or tofu
· Lentils, beans and legumes
Consistent protein intake can reduce energy crashes and mood swings, particularly before your period (Wyatt et al. 2021).
4. Reduce Sugar Intake
Cravings for chocolate are common pre-period — sometimes it’s sugar, other times your body could be seeking iron or magnesium, which are found in dark chocolate.
Blood sugar regulation is key because insulin affects sex hormones. Reducing refined sugar can help keep hormones steady and ease PMS symptoms.
Tip: Swap refined snacks for naturally sweet options like fruit with nut butter or a couple of squares of dark chocolate.
5. Prioritise Sleep
Nutrition isn’t just about what you eat — sleep is critical for nutrient status and hormone health.
· Lack of sleep can disrupt cortisol, insulin, and sex hormones
· Aim for 7–9 hours of quality sleep each night
Tip: Keep a consistent bedtime routine and limit screens for 2 hours before bed for better rest.
Final Tip: Small, consistent changes in diet and lifestyle can make a big difference in how you feel throughout your cycle. Incorporate these five strategies gradually, and you may notice improved energy, mood and overall wellbeing.
